3 Rounds
8 Half Kneeling KB Press
30 Second Wall Sit
10 Prone Y’s on Floor
8 BB Good Mornings + 20 Second Hollow Rock Hold
12 Min – AMRAP
5 Pull Ups
10 DB Push Press
15 KB Swings
40 Jump Rope
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 V-Ups btw sets
20 Min AMRAP
200m Run
10 Pull-ups
20 Pushups
30 Air Squats
40 Double Unders
500m Row or 600m Run
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Work to a challenging weight
3 sec decent
8 Side Plank DB Powell Raise btw sets (each side)
4 Rds
3 Min AMRAP
400m Run
Max Clean & Jerk 155/105
1 Min rest btw Rds
3 Rounds
15 Monster Walks
5 Seated Box Jumps
10 Side Plank with Rotation
30 Jump Rope
Teams of 2:
Cash In: 400m Run (Each – Alt 200m)
5 Rounds
20 Front Rack Lunges
20 Partner Wall Balls
20 DB Burpees
20 Power Snatch
Cash Out: 80 Calorie Row
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
4 Rds
200m Med Ball Run 20/14
10 Synchro Bar Facing Burpees
30 Calorie Row
10 DB Box Step Overs 24/20
25 Med Ball Situps
Cash out- 300m Suitcase Carry 53/35 (together)
then
100 Double Unders/300 SIngles
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
15 Snatch 135/95
30/25 Calorie Bike
15 Snatch 135/95
4 Rds
18 Wall Ball 20/14
15 Pull-ups
12 KB Swings 53/35
9 Hand Release Pushups
10 Deadlift 275/185
1000m Row
10 Deadlift 275/185
*5 Min rest btw workouts
3 Rounds
6 Half Kneeling KB Press (each arm)
12 Hollow Rocks
6 Plank to Pike
30 Second Bike (increase pace each round)
3 Wall Walks or 9 Push Ups in Between Each Set
15 Min – AMRAP
20 Ab Mat Sit Ups
16 KB Swings
12 DB Step Ups (Scale – Prisoner)
6 Pull Ups (Scale – 8 Ring Rows)
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
5 Strict Chin Ups/ Elevated Ring Rows btw sets
EMOM – Every 2 mins (24 mins)
1- 50 Double Unders + 15 wall balls 20/14
2- 15/12 cal bike + 1 rope climb
3- 15/12 cal row + 8 Burpee Over Rower
4- 200m Run + 8 S2OH 125/85
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
30 sec low plank hold btw sets
3 Rds
300m Run
10 Front Squat 165/115
3 Rounds
10 Glute Bridge (2 sec hold at top)
20 Second Side Star Plank (each side)
12 Cross Symmetry Row
30 Second Ring Plank with March in Between Sets
5 Rounds
4 Hang Power Cleans (below the knee)
8 Burpees
12 Knees to Elbow
15 Calorie Row
