3 Rounds
12 Monster Walks
6 Push Ups
12 Wall Balls (light)
6 Ring Rows (2 sec pause at top)
3 Bar Over Burpees + 1 Clean & Jerk
Partner Work
20 Min – AMRAP
12 Cal Row
11 KB Swings
10 Thrusters
9 Ring Rows
*Partner 1 works while Partner 2 rests
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
20 Min AMRAP
300m Row
12 Front Squat 95/65
40 Double Unders
300 m Row
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sots Press
10 Front-to-back Leg Swings /per leg
10 Side-to-side Leg Swings /per leg
2 rounds:
10 PVC Good Mornings
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
60 sec Squat Hold
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
3 Rounds
6 Half Kneeling Single Arm KB Press (each arm)
8 Goblet Squat
10 Crossover Symmetry Row
BB Glute Bridge 3×10
DB Bent Over Row 3×10
20 Min – EMOM
1 – 40 Second Jump Rope
2 – 40 Second Russian Twist
3 – 40 Second Bike
4 – 40 Second Med Ball Cleans
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
5 Rds
300m Run
15 Abmat Sit-ups
12 DB Clean & Jerk 50/35
Pick 1-
Mobility, Work on a weakness, abs
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
3 Rds
10 Front Squat 165/115
10 Burpees
200m Run
3 Rounds
45 Second Bike
10 Single Leg RDL (10 each leg)
8 Side Plank with Rotation
20 Plank with Knee Drive on Med Ball
4 Rounds
20 Ab Mat Sit Ups
16 DB Front Rack Lunge
12 DB Burpees
8 Ring Rows
Jog 100m 3x then
(Length of gym)
Jumping jacks shuffle up & back
Defensive Slide up & back
15 Air squats – stationary
High Knee Carioca up & back
Carioca up & back
15 Push Ups
Backpedal (butt down, hips back) up & back
Backward run up & back
Backward making an S (weaving) up & back
Dynamic Stretches (Stationary)
Explosive Hamstring (Lying on the ground leg swing up and down) x10
Lateral Leg Swing x10
Roll up Straddle Split stretch x10
Roll up Groin stretch (Feet together, knees out) x10
Iron Cross x10
Scorpion x10
Spider man x10
Cossack Lunges (Lateral Lunges) x10
Inch worms x10
Then,
High Knees up & back
5 Squat Jumps and Sprint – sprint is up and back
20 short response jumps (quick fast 2 leg jumps and Sprint – sprint is up and back
3 Burpees and Sprint – sprint is up and back
2 Power Clean + 1 Squat Clean
12 Min AMRAP
6 Deadlift 225/155
9 Hand Release Pushups
12 Toes 2 Bar
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 Alternating V-Ups btw sets
10 Min AMRAP
35 Double Unders
7 R-arm KB Snatch 53/35
7 L-arm KB Snatch 53/35
3 Min EMOM – 3 Rounds
150m Row
10 Goblet Squats
5 Burpee Broad Jumps
2 Eccentric Pull Ups in Between Each Set
20 Min – AMRAP
20 Wall Balls
20 Hang Power Snatch
20 Step Ups/Box Jumps
20 Push Press
20 Calorie Row
