3 Rounds
10 KB Psoas March
6 Half Kneeling KB Press
10 Side Plank with Rotation
30 Hollow Rock Flutter Kicks + 15 Second Hollow Rock Hold
14 Min – AMRAP
6 Front Squat
9 Deadlift
12 Ring Rows
15 Calorie Row
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
12 DB Russian Twists btw sets
4 Rds
200m Run
8 Renegade Rows 50/35
200m Run
8 DB Step Overs 50/35 24/20
3 Rds
6 Half Kneeling Bottoms Up KB Press (light)
8 Goblet Squats
200m Jog
Cash In- 1500m Row
5-10-15-20
Overhead Squat 115/75
Toes 2 Bar
*50 Double Unders after each RD
3 Rounds
10 KB Front Rack Monster Walk
5 Jumping Squats
2 Wall Walks
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
2 Rounds
200m Run
10 BB Good Mornings
10 Weighted Ab Mat Sit Ups
10 Plank to Pike
20 Min AMRAP
18 Abmat Situps
15 Calorie Row
12 Power CLean 135/95
9 Pullups
6 Synchro Burpees
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
3 Rds
800m Run
8 Deadlift 315/225
2 Rounds
200m Run
10 BB Good Mornings
10 Weighted Ab Mat Sit Ups
10 Push Up to Pike
30 Sec AMRAP KB Russian Twists in Between Sets
4 Rounds
20 Goblet Lunge
10 Knees to Elbow/Ab Mats
5 Burpee Broad Jumps
200m Run/Row
15 Calorie Bike
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
6 Rds
2 Min AMRAP
5 Chest 2 Bar Pull-ups
10 DB Snatch 50/35
20 Double Unders
1 Min Rest btw Rds
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
4 Rds
250m Row
10 KB Swings 70/53
10 Shoulder 2 Overhead 115/75
10 Burpees
3 Rounds
5 KB Z Press
15 Second Side Star Plank
20 Psoas March
20-30 Second Ring Row Hold in Between Sets
16 Min – AMRAP
20 Calorie Row
16 KB Swings
12 Single Arm Push Press
10 Rower Pike Ups
