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
12 Min AMRAP
40 Double Unders
20 Air Squats
10 Power Cleans 135/95
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
10 Hollow Rocks new sets
2-4-6-8-10-12-14-16
Thrusters 95/65
Box Jump Overs 24/20
3 Rounds
45 Second Bike
10 Landmine Twists
5 Jump Squats (2 sec pause at bottom)
20 Russian Twists in Between Each Set
20 Min – AMRAP
Cash In: 1000m Row
AMRAP (Remaining Time)
20 KB Swings
20 Goblet Lunge
20 Prisoner Step Ups
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
20 Min AMRAP
10 DB Snatch 50/35
10 Hang Power Clean 95/65
5 Burpee Box Jumps 24/20
*Partner 2- 35 Double Unders/105 Singles
350m Row
-Then-
2 Rds
(1 Length of the Box per movement)
Bear Crawl
Squatted Side Walk
10 PVC Good Morings
-Then-
2 Rds
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
8 DB Bicep curls btw sets
3 Rds
30 OH Plate Lunge 25/15
15 KB Swings 70/53
4 Rounds
5 Russian KB Swings
10 Band Shoulder Walks
5 Split Squats
8 Strict Knees to Elbow
12 Min – AMRAP
10 Deadlift
15 Ab Mat Sit Ups (Weighted)
10 No Push Up Burpees
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
100 Double Unders
Calorie Bike 50/35
25 Hand Release Pushups
5 Rds
5 Squat Clean Thruster 115/75
5 Chest 2 Bar Pullups
4 Rds
500m Row
10 DB Burpees 50/35
5 Strict Handstand Pushups
*5 Min rest btw workouts
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
12 Min
36 Double Unders
12 Weighted Abmat Sit-ups 20/14
10 Deadlift 155/105
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
5 broad jumps
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
8 DB chest fly btw sets
15-10-5
Toes 2 Bar
Wall Ball 20/14
Hang Power Snatch 95/65
100 ft Dual KB Front Rack Lunge 53/35
5-10-15
Toes 2 Bar
Wall Ball 20/14
Hang Power Snatch 95/65
3 Rounds
10 Half Kneeling Landmine Press
20 Second Side Star Plank
10 Band Prisoner Walks
2 Rope Pulls in Between Each Set
5 Rounds
15 Wall Balls
12 KB Swings
9 Ring Rows
6 Push Ups or 3 Wall Walks
