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
Teams of 4
4 Pullups / 4 Wall Ball
5 Pull ups/ 5 Wall Ball
6 Pullups/ 6 Wall Ball
7 Pullups/ 7 Wall Ball
500m Row (switch 250m)
2 athletes deadlift hold 225/155
50 Synchro box jumps (2 athletes hold low plank)
100 cal bike (25 each)
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
45 sec low plank btw sets
15 Min EMOM
1st- 1 Rope Climb
2nd- 10 DB Step Ups 50/35
3rd- 35 Double Unders
scale- 2 Rope Pulls
105 Singles
3 Rounds
20m Bear Crawl
10 KB Goblet Squats
5 Plank to Pike
30 Second Row
20-30 Second Hollow Rock Hold in Between Each Set
3 Rounds
300m Row
20 KB Goblet Squats
10 DB Power Cleans
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
3 Strict Chin-ups in remaining time of EMOM
Every 3 Min for 15 Min
25 Abmat Sit-ups
10 Deadlift 225/155
8 Handstand Pushups
Max Wall Ball 20/14
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
21-15-9
Power Snatch 95/65
Burpee Box Jump Overs 24/20
3 Rounds
10 Band Shoulder Walks
10 Russian KBS
45 Second Bike
10 BB Glute Bridge in Between Each Set
6 Rounds For Time:
9 Burpees
9 Box Jumps/Step Ups
9 Pull Ups
9 Thrusters
9 Knees to Elbow
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
3 Rds
15 Deadlift 135/95
12 Hang Power Clean 135/95
9 Push Jerk 135/95
3 Rds
400m Run
10 KB Snatch 53/35 (each arm)
3 Rds
50 Ft Walking Lunge 135/95
10 Hang Squat Clean 135/95
*5 Min rest btw workouts
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
6 Rds
10 KB Swings 70/53
10 Hand Release Pushups
10 Sumo Deadlift High Pull 70/53
30 Double Unders
3 Rounds
10 Band Squats (each leg)
10 Landmine Twists
10 DB Single Leg RDL
10 Dual KB Hollow Rock Flutter Kick in Between Each Set
16 Min – AMRAP
8 Hang Power Cleans
10 DB Step Overs
12 Wall Balls
14 Calorie Row
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
5 Rds
50 Cal Row
40 Wall Ball 20/14
30 Abmat Situps
20 Burpees
10 Squat Clean 155/105
