Every 3 min x 4 sets
12/10 Calorie Bike
12 RDL Single leg Floor touch/6 each leg
10 Cossack Squat
8 2-arm turkish situps btw sets
4 sets
1 min Row @10 damper setting(high effort)
30sec rest
100ft KB Front Rack Carry (heavy)
30sec rest
10 Prisoner Step Ups
2 min rest
Bike or Row – Sprint 20 sec, coast 10 sec x 4
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
4 Rds
20 Goblet Squats 53/35
20 Power Snatch 95/65
20 Box Jump 24/20
20 Push Press 95/65
20/16 Calorie Row
3 Rounds
45 Second Bike
10 Cross Symmetry Rows
10 Spiderman with Rotation
3 Front Squat + 6 Back Squat (70% of 1 RM)
5 Rounds
10 Hang Power Cleans
12 Knees to Elbow/Ab Mat Sit Ups
8 Box Jumps
250m Row
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
30 sec Low Plank hold btw sets
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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
10 Rower Plank to Pike btw sets
14 Min AMRAP
40 Double Unders
20 Wall Ball 20/14
12 Pull-ups
10 Hand Release Pushups
3 Rounds – Every 3 Mins
10 Calorie Row
10 KB Swings
5 No Push Up Burpees
Teams of 2 – For Time
400m Farmers Carry
80 Air Squats/Plank Hold
60 Sit Ups/Wall Sit Hold
40 HRPU/OH Plate Hold
20 Ring Rows/Superman Hold
100 Calorie Bike
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
100 Calorie Row
80 Hang Power Cleans 115/75
60 DB Box Step Overs 50/35
40 Med Ball Sit-ups
6 Rope Climbs
40 Med Ball Sit-ups
60 DB Box Step Overs
80 Hang Power Cleans
100 Calorie Row
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
4 Rds
5 Squat Clean 125/85
10 Pullups
200m Row
2 Rds
20 Deadlift 125/85
30 KB Swings 53/35
40 Abmat Sit-ups
50 Double Unders
3 Rds
10 Clean & Jerk 125/85
8 Box Jumps 30/24
4 Bar Muscle Ups
18/15 Calorie Bike
*No rest btw workouts
3 Rounds
10 Jump Lunges
5 Single Leg KB RDL
10 Air Squats
5 KB Deadlifts
12 Hollow Rocks in Between Each Set
14 Mins – AMRAP
10 Power Cleans
12 Wall Ball Slams
14 Russian KB Swings
16 KB Suitcase Deadlift (8 each side)
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
5 rep Behind the Head dumbbell extension btw sets
5 Rds
350m Row
10 Alternating Pistols
10 DB Hang Clean and Jerk 50/35
(5 each side)
