500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
12 Landmine Oblique Twist/side
12 Min AMRAP
24 Double Unders
12 Abmat Situps
6 Overhead Squat 115/75
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
1 Push Jerk + 1 Split Jerk
Cash in- 1500m Row
Then
10 Rds
5 Pullups
10 Pushups
15 Air Squats
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
20-30 Second Hollow Rock Hold in Between Sets
12 Min – AMRAP
200m Row
10 Thrusters
10 Bar Over Burpees
Tabata:
1 = V-Ups
2 = Low Plank
3 = Hollow Rocks
4 = Bicycles
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Tempo Squats-
3 sec Descent
3 sec hold at the bottom
Drive Up
16 Min AMRAP
2,4,6,8,10,12…..etc
Handstand Push-ups
Power Clean 155/105
V-Ups
3 Rounds
10 Prisoner Walks
1 Bear Crawl
10 Jumping Squats
10 Side Plank with Band (each side)
Partner Work:
Partner 1 = 2 Min Calorie Row
Partner 2 = 25 Ab Mat Sit Ups + 15 Push Ups + 10 Burpees
Partner 3 = Rest
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Team of 2
10 rounds
6 Bear crawl red line to red line
20 Burpee box jumps 30/24
10 Squat cleans 155/115
Row 250 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
15-12-9
Power Snatch 95/65
30 Double Unders
Thruster 95/65
30 Double Unders
Scaled-
15-12-9
Power Snatch 75/55
30 Double Unders or 60 Singles
Thruster 75/55
30 Double Unders or 60 Singles
3 Rounds
10 Russian KB Swings
10 Walking Lunges
45 Second Bike
6 Rounds
4 Box Jumps or 8 Step Ups
8 Wall Balls
12 Knees to Elbow or Ab Mat Sit Ups
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
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
12 Vups btw sets
12-10-8-6-4-2
Shoulder 2 Overhead 95/65
Bar Facing Burpees
