500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
40 Min Time Cap
3 Rds
400m Run
10 Overhead Squats 135/95
1 Rope Climb
4 Rds
50 Double Unders
10 Power Snatch 95/65
10 Pull-ups
3 Rds
20 Air Squats
15 Hand Release Pushups
10 Ring Dips
5 Squat Cleans 185/125
*5 Min rest btw workouts
3 Rounds
12 KB Front Rack Monster Walks
6 Single Leg RDL
3 Seated Box Jumps
10 Side Plank with Row
20 Min – AMRAP
200m Row (Damper set to 10)
100m Farmers Carry
20 Hollow Rock Flutter Kicks
15 Goblet Squats
Row 350m m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
Dynamic Side plank x10
Plank with knee to opposite elbow x10
Glute bridge with leg raises x10
Kneeling KB Press x10 e/s (light)
Goblet Squat x10
10 Rower Plank to Pike btw sets
5 Rds
200m Row
200m Run
10 KB Swings 70/53
10 Box Jump Overs 24/20
3 Rounds
2 Wall Walks
6 No Push Up Burpees
12 Russian Twists (each side)
Single Arm DB Row 3×8
30 Second Ring Plank
4 Rounds
50 Jump Rope
20 KB Swings
10 Knees to Elbow
10 DB Suitcase Deadlift
2 Rounds
300m Run
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
7 Min AMRAP
4 Power Clean 155/105
3 Front Squat 155/105
2 Shoulder 2 Overhead 155/105
3 Rds
250m Row
5 Tall Kneeling KB Press (each side)
20 KB Russian Twists
30 Sec Low Plank btw sets
14 Min AMRAP
Cash In- 800m Run
14 DB Snatch 50/35
14 Toes 2 Bar
14 Wall Ball 20/14
3 Rounds
6 Single Leg Step Ups
12 Side Plank with Rotation
6 RDL Landmine
30 Second Row (Increase pace each round)
20 Min – AMRAP
400m Run (200m Intervals)
*Partner 2 – High Plank Hold on Med Ball
60 Hang Power Cleans (125/85)
40 Single Arm OH Lunge (50/35)
60 Knees to Elbow
10 Synchronized Burpees Over the Bar (opposite sides)
3 Rounds
10 Prone Y’s
20 Banded Reverse Crunch
10 Single Arm OH Walking Lunge
200m Run
4 Rounds (25 Min Time Cap)
200m Run (each)
40 Wall Balls
30 Prisoner Step Ups
20 Burpees
10 Clean & Jerks
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
12 Min AMRAP
3 Power Snatch 115/80
9 Sumo Deadlift High Pull 115/80
12 Box Jumps 24/20
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
10 Plank to Pike on Rower btw sets
27-21-15-9
KB Snatch 53/35
Wall Ball 20/14
