5 Laps Around the Gym
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
5 Rds
15 V-Ups
10 DB Burpees 50/35
30 Ft Handstand Walk
5 Strict Handstand Pushups
3 Rounds
10 DB Prone Row
12 Plate Monster Walks
10 Plank to Pike on Rower
20-30 Second KB Front Rack Loaded Wall Sit in Between Each Set
4 Rounds
15 Calorie Row
10 Deadlifts
10 Burpee Box Jump Overs
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
12 Hollow Rocks btw sets
4 Rds
10 Back Squats 155/105
20 KB Swings 53/35
40 Double Unders
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
14 Russian Twists 20/14 bye sets
10 Min AMRAP
5 Hang Power Clean 115/75
5 Push Jerk 115/75
10 Box Jump Overs 24/20
3 Rounds
45 Second Bike
10 Walking Lunge
10 Hollow Rocks
5 Plank to Pike
21-15-9
Thrusters
Calorie Row
For Time:
45 Deadlifts
35 Hang Power Cleans
25 Push Press
9-15-21
KB Swings
Box Jumps/Prisoner Step Ups
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
600m Run while partner row for calories
50 hand release push up/ plate hold 2 x 25/15
50 med ball clean/ hand stand hold
50 alt dumb snatch 50/35 / low or high plank hold
50 pistols / dead man hang
Swtich 600 m run/ row for calories
Score is total calories rowed and time
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
8 Army Plank Walk each side btw sets
20 Min EMOM
1- 12/9 Calorie Bike
2- 15 KB Swings 53/35
3- 10 Overhead Lunge 95/65
4- 20 Abmat Sit-ups
3 Rounds
6 Banded Goblet Squat
14 KB Plank March
8 Cross Symmetry Row
20 Band Reverse Crunch in Between Each Set
24 Min EMOM – Every 2 Mins
1 – 12 Calorie Row + 12 Wall Balls
2 – 8 Calorie Bike + 12 Ring Rows
3 – 50 Jump Rope + 10 Burpees
4 – 100m Run + 10 BB SDLHP
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
15-12-9
Power Snatch 115/75
Chest 2 Bar Pull-ups
15-12-9
Hang Squat Clean 115/75
Toes 2 Bar
Ring Dips
15-12-9
Bar Facing Burpees
Deadlift 115/75
Push Press 115/75
*5 Min red btw workouts
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
5 Min AMRAP
5 Sumo Deadlift High Pull 135/95
5 Burpee Box Jump Overs 30/24
