2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
2 Power Clean + 1 Squat Clean
18 Min AMRAP
18 Calorie Row
15 Wall Ball 20/14
12 DB Snatch 50/35 (alternating)
9 Toes 2 Bar
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
8 Dual KB Turkish Sit-ups btw sets
12 Min AMRAP
9 KB Swings 53/35
6 Burpee Box Jump Overs 24/20
3 Strict Pullups
Every 4 Mins – 3 Rounds
300m Row
10 Goblet Squats (22×1)
30 Second Arrested Superman Hold
Teams of 2:
Round 1:
80 Calorie Row
75 KB Swings
45 Calorie Bike
20 Partner High Plank Touches
15 Deadlifts (each)
Round 2:
60 Calorie Row
55 KB Swings
30 Calorie Bike
20 Partner High Plank Touches
10 Deadlifts (each)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
Cash in: 400m Run each (alt 200m)
5 Rds
20 Front Rack Step Ups 75/55 (20″)
20 Partner ABmat Situps 20/14
20 Partner Wall Ball 20/14
20 Power Snatch 75/55
Cash Out: 100 cal row
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
5 Rds
100m Farmers Carry 53/35
50 Double Unders
4 Rds
12 Vups
10 Clean & Jerk 135/95
3 Rds
400m run
9 Sumo Deadlift High Pull 135/95
7 Box Jump Over 30/24
5 Bar Muscle Ups (Scaled- 5 Burpee Pullups)
*5 Min rest btw workouts
3 Rounds
45 Second Bike
10 Russian KB Swings
10 Ring Body Saw
5 No Push Up Burpees
50m KB Farmers Carry Walk + 10 Windshield Wipers
16 Min – EMOM
1 – 12 DB Snatch (alt)
2 – 7 Calorie Bike
3 – 10 Hang Power Clean
4 – 20 Russian Twists (weighted)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
16 Russian Twists 20/14 btw sets
800m Run
15 Strict Press 95/65
600m Run
18 Push Press 95/65
400m Run
21 Push Jerk 95/65
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
10 Side Plank Rotations each side btw sets
4 RDs
20 Air Squats
15 KB Swings 70/53
10 Ring Dips
5 Hang Squat Cleans 185/135
3 Rounds
1 Min Jump Rope
10 Plank to Pike
25 Second Star Plank
6 Half Kneeling Single Arm Landmine Press
6 Single Leg DB RDL in Between Sets (each leg)
5 Rounds
15 KB Swings
15 Push Ups
15 Ab Mat Sit Ups
15 Calorie Row
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
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
50-40-30-20-10
Double-unders
Sit-ups
