3 Rounds
30 Second Row or Bike
5 Seated Box Jumps
10 Med Ball Russian Twists
5 KB Push Press
For Time:
100 Burpees to Plate
100 Ab Mat Sit Ups
100 DB Snatches (50/35)
100 Box Jump Overs (24/20)
100 KB Swings (53/35)
100 Calorie Row
10 200m (5 each partner)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
12 Med Ball Hollow Hold Reverse Crunch btw sets
12 Min AMRAP
12 Hand Release Pushups
10 DB Box Step Ups 24/20 50/35
8 Pull-ups
3 Rounds
6 Half Kneeling Bottoms Up KB Press
2 Wall Walks
6 Goblet Squats (2 sec pause at bottom)
25 Second Row
*Increase Row Pace Each Round
(40 Min Time Cap)
800m Med Ball run 20/14
3 Rds
7 Power Snatch 135/95
4 Handstand Push-ups
17 Burpees
400m Med Ball Run
3 Rds
7 Clean & Jerk 135/95
4 Chest 2 Bar Pullups
17 Box Jumps 24/20
76 Wall Balls 20/14
300m Run
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Spider-Man Lunge x30 sec e/s
Push up to side plank x10 e/s
20 air squats
5 Strict Pullups or 8 Ring Rows
Between Sets:
8/each arm Alternating DB Bicep Curls (work to a heavy weight)
20 Hollow Rock Flutter Kicks
4 Rds
Every 4 Min
200m Run
20 Calorie Row
20 Calorie Bike
3 Rounds
5 Banded Squats (each leg)
20 Second Side Star Plank
5 Half Kneeling Landmine Press
20-30 Second Hollow Rock Hold in Between Each Set
4 Sets
18 Calorie Row
10 DB Front Squats
10 Ring Rows
10 Push Ups
3 Rds
High Knees 50 ft
Butt Kicks 50 ft
Side shuffle Left 50 ft
Side Shuffle Right 50 ft
10 Air Squats
10 Pushups
15 Min AMRAP
60 Double Unders
30 Wall Ball 20/14
15 Deadlift 245/165
250m Row
Then
3 Sets
6/arm Half Kneeling DB Arnold Press
12 Step KB in Front Rack (forward and backwards)
12 Side Plank Rotations/arm
Weight is 75% of 1 rep max Hang Squat Clean
Weight is 75% of 1 rep Hang Squat Clean
3 Rds (18 Min Time Cap)
600m Run
15 KB Snatch R-arm 53/35
15 KB Snatch L-arm 53/35
3 Bar Muscle Ups
3 Rounds
6 Single Leg Step Ups
12 Russian KB Swings
6 Spiderman with Rotation
30 Second Row
22 Min – AMRAP
200m Run (each)
*Partner 2 – High Plank Hold
60 Hang Power Cleans
30 Single Arm OH Lunge
10 Synchro Burpees to Plate
3 Rds
30 sec Row or Bike
6 Single Leg Step Ups (each side)
10 Pushup to Side Plank (5 each side)
12 Russian KB Swings (moderate weight)
30 Min – AMRAP
100 Wall Balls (20/14)
100 KB Swings (53/35)
800m Run (400m each)
80 Ab Mat Sit Ups
60 Toes to Bar
60 Hang Power Cleans (115/75)
40 Front Squats (115/75)
40 Lateral Burpees
20 Hang Power Snatch (115/75)
20 Front Rack Step Ups (115/75)
*If you finish, go through again with half the reps (50, 50, 40, 40..etc.)
400 Run, 500 M Row, or 20 Cal on Bike
Then complete :
3 Rounds:
5 x Pull-up / Ring Row
10 x Push-ups
15 x Air Squat
Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar
Snatch Shrug
Snatch High Pull
Power Snatch
Behind Neck Push Press
OH Squat
4 Rds
16 Front Rack Lunge 95/65
12 V-Ups
100m Farmers Carry 53/35
8 Z-Press 95/65
