20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
12 Army Plank Crawlers (6 each side) btw sets
3 Rds
In 4 Min,
2 Rds
10 KB Deadlift 70/53
15 Box Jump 24/20
-then-
Max Calorie Row
*2 Min rest btw Rds
3 Rounds
45 Second Bike
10 Band Shoulder Walks
10 Goblet Squats (2 sec hold at bottom)
10 Cross Symmetry Row
For Time:
4 Rounds
15 Wall Balls
15 Power Cleans
10-9-8-7-6-5-4-3-2-1
Burpees
DB Push Press
21-15-9
Calorie Row
Ring Rows
*3 Min Rest in Between Workouts
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
Round 1:
100 Cal Row
75 KB Swings (53/35)
50 Cal Bike
30 Russian Twists (20/14)
20 Deadlifts (135/95)
Round 2:
80 Cal Row
60 KB Swings
40 Cal Bike
24 Russian Twists
16 Deadlifts (155/105)
Round 3:
60 Cal Row
45 KB Swings
30 Cal Bike
16 Russian Twists
12 Deadlifts (185/125)
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
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
3 Rounds
1 Minute Row
10 Jumping Squats
10 Half Kneeling Landmine Twists
2 Rope Pulls in Between Each Set
4 Rounds
60 Second Bike
10 DB Deadlifts
50m Bear Crawl
20 KB Swings
*90 Second Rest in Between Rounds
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
35 Min EMOM
Min 1- 12/10 Calorie Row
Min 2- 12 Front Squats 75/55
Min 3- 10 Burpees
Min 4- 12/10 Calorie Bike
Min 5- 12 V-Ups
Min 6- 40 Double Unders/120 Singles
Min 7- Rest
500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
24 Min time Cap
40-30-20-10
Hang Power Clean
Front Rack Lunge
Push Jerk
Abmat Situps
*Add weight each RD
Men – 75-95-115-135
Women- 55-75-95-105
3 Rounds
10 Russian KB Swings
20 Second Side Star Plank (each side)
10 Plank to Pike
5 Spiderman w/ Rotation (each leg)
20-30 Second Weighted Hollow Rock Hold (10 lb Plate)
5 Rounds
6 Hang Power Cleans
6 Burpee Box Jumps
12 Knees to Elblow/Ab Mat Sit Ups
18 Calorie Row
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
8 Rds
2 Min AMRAP
20 Double Unders
10 DB Snatch 53/35 (5 each arm)
5 Handstand Pushups
*1 Min rest btw Rds
*Pickup where you leave off the previous RD
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
10 Weighted hollow rocks btw sets
14 Min AMRAP
21 Wall Ball 20/14
15 Calorie Row
9 Deadlift 225/155
