3 Rounds
8 Calorie Bike
10 Side Plank with Rotation
10 Russian KB Swings
10 Plank to Pike
20 Second Hollow Rock Hold + 20 KB Up & Overs
3 Rounds
20 Deadlift
25 Ab Mat Sit Ups
20 Calorie Row
15 Ring Rows
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
1. 4 Min AMRAP
30/20 Calorie Row
Max DB Thrusters 50/35
2. 4 Min AMRAP
25 Burpees
Max Wall Ball 20/14
3. 4 Min AMRAP
30/20 Calorie Bike
Max Hand Release Pushups
4. 4 Min AMRAP
20 DB Front Rack Lunge 50/35
Max Calorie Row
5. 4 Min AMRAP
25 Wall Ball 20/14
Max Burpees
6. 4 Min AMRAP
25 Sumo Deadlift High Pull 95/65
Max Calorie Bike
*2 Min rest btw workouts
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
5 Rds
21 KB Swings 53/35
14 Abmat Situps
7 Ring Dips
3 Rounds
150m Row
5 Single Arm KB Thrusters (each arm)
10 Glute Bridge (2 sec hold at top)
10 Ring Rows
30 Second Ring Plank in Between Each Set
5 Rounds
15 Hang Snatch (light)
10 Prisoner Step Ups
10 Jump Lunges
10 Squat Jumps
5 Broad Jumps
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
Crossover Symmetry btw sets
12 Min AMRAP
2,4,6,8,10,12….
Squat Snatch 135/95
40 Double Unders
Dynamic Warm up- all of the exercises are length of box 1x
Jog
Forward skip
Backward skip
Jumping jack shuffle
Jumping jack shuffle other way
Defensive Slide
Defensive slide other way
Carioca
Carioca other way
Backpedal (butt down, hips back)
Backward run
Backward making an S (weaving)
High knees
Butt kicks
Then
Frankenstein walk
Duck walk
Knee to chest
Knee up and open hip
Knee up and quad stretch
Knee up and pigeon stretch
Lunge and twist
Reverse lunge and stretch backwards
Then
4x Sprints
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
Cash In – 40/32 Calorie Row
4 Rds
10 Burpees
10 Toes 2 Bar
Cash out- 40/32 Calorie Row
3 Rounds
10 Prisoner Walks + 5 Air Squats
5 Half Kneeling KB Press
10 Landmine Twists (each side)
Teams of 2 – For Time:
2 Rounds
50 Sumo Deadlift High Pull
50 OH Lunges
50 Power Cleans
50 Wall Balls
50 KB Swings
Cash Out: 1500m Row
300 m Row
-Then-
2 rounds:
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
-Then-
2 rounds:
15 PVC Passthroughs
15 PVC Good Mornings
15 PVC Overhead Squats
15 sec Goblet Squat Hold 70/53
75 Pullups – Goblet Squat Hold
75 Front Rack Lunge (95/65) – Hollow Rock Hold
75 Power Clean – Dead Hang
75 Back Squats- High Plank
6x300m Row Sprint
3 Rds
250m Row
5 Seated Box Jumps (tall)
8 Half Kneeling Bottoms Up KB Press/arm
10-9-8-7-6-5-4-3-2-1
2 KB Deadlift 70/53
Hand Release Pushup
-3 Min rest-
15-12-9-6-3
Barbell Z Press 95/65
Med Ball Situp 20/14
3 Rounds
5 Broad Jumps
10 Russian KB Swings
35 Jump Rope
– Max Ring Rows (2 sec pause)
– 45 Second Forearm Plank
10 Min – Ascending Ladder
2 Wall Balls
2 Burpees
2 Deadlifts
4 Wall Balls
4 Burpees
4 Deadlifts
6 Wall Balls
6 Burpees
6 Deadlifts…etc
*Increase by 2 each round
