3 Rounds
20m Quadruped Crawl
10 Side Plank with Rotation (each side)
10 Single Leg RDL (each leg)
10 BB Good Mornings in Between Each Set (light)
3 Rounds – 4 Min AMRAP
5 Step Ups/Box Jumps
10 Burpees
15 KB Swings
*Remaining time – Max Cal Row
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
2 Rds
50 Double Unders ( 25 Doubles each)
40 Hang Clean 95/65
50 Doubles
40 Push Press 95/65
50 Doubles
40 Front Squat 95/65
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
2 Rds
800m Row
15 Back Squat 155/105
5 Bar Muscle Ups
3 Rds
15 Wall Ball 20/14
12 Pull-ups
9 Clean & Jerk 135/95
4 Rds
6 Hang Squat Clean 115/75
6 Bar Facing Burpees
*5 Min rest btw workouts
3 Rounds
6 Half Kneeling Landmine Press
8 Walking Lunges
10 Spiderman with Rotation (5 each side)
12 Rows (Crossover Symmetry Bands)
21-18-15-12-9
Wall Balls
KB SDLHP
Calorie Row
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
1 Crossover Symmetry movement btw sets
10 Rds
5 Toes 2 Bar
10 DB Snatch 50/35 (Alternating)
(5 each arm)
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
10 Vups btw sets
3 Rds
4 Min AMRAP
50 Ft DB Front Rack Lunge 50/35
10 DB Box Step Overs 24/20 50/35
Max Double Unders
*2 Min rest after each rd
*Score is total Double Unders/Singles
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
45 Second Low Plank in Between Each Set
15 Min – EMOM
1st – 2 Rope Pulls
2nd – 10 DB/KB Thrusters
3rd – 40 Jump Rope
Scaled Options:
8 Ring Rows for Rope Pulls
150m Row for 40 Jump Rope
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
20 Flutter kicks btw sets
16 Min AMRAP
1000m Row
40 Wall Ball 20/14
30 Russian KB Swings 70/53
20 Squat Clean 135/95
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
8 Min AMRAP
Chest 2 Bar Pullups
Deadlift 205/135
2/2, 4/4, 6/6,….etc
15 Calorie Bike
20 Air Squats
20 Ab Mat Sit Ups
15 Pause Jump Squats
15 Hollow Rocks
10 Wall Balls
10 Knees to Elbow
12 Side Plank with Rotation in Between Each Set
15 Min – AMRAP
10 HRPU
20m Walking Lunge
10 Deadlifts
20 Russian Twists
10 Calorie Bike
