3 Rounds
100m jog (4 lengths of the gym)
10 Air Squats
5 broad jumps
10 Push-ups
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
3 sec hold at the bottom of each rep
10 V-Ups btw sets
3 Rds
21 Wall Ball 20/14
15 Pullups
9 Clean & Jerk 135/95
300m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
30 Second Ring Plank in Between Each Set
Cash In: 20 Cal Row
21-18-15-12
KB Swings
Goblet Lunge
Wall Balls
Cash Out: 20 Cal Bike
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Cash in 100 double unders
50 partner wall ball
40 KB SWING 70/53
30 walking KB lunge 53/35
20 KB PUSH PRESS 53/35
10 burpee broad jump
10 Turkish get up 35/26
20 KB snatch 53/35
30 suitcase deadlift 70/53
40 TTB
50 cal row
Cash out 100 push ups
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
10 Min AMRAP
5 Toes 2 Bar
5 Hang Power Snatch 135/95
5 Overhead Squat 135/95
Bike or Row – Sprint 20 sec, coast 10 sec x 4
Then
Jump forward-back-side-side-hip twist x10
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
5 Rds
5 Bar facing burpees
5 clean and jerk 155/105
750 Row
10 chest 2 Bar
10 Front Squat (body weight on Bar)
10 chest 2 Bar
750 Row
3 Rds
50 du
40 Air Squats
10 Handstand Pushups
*5 Min rest btw workouts
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
5 Rds @ increasing effort
10 Dual KB Front Rack Lunge 53/35
20 Russian Twists 20/14
5 Box Jump 30/24
15 Calorie Row
3 Rounds
30 Jump Rope
10 Hollow Rocks
6 Jumping Split Squats
2 Eccentric Pull Ups in Between Each Round
4 Rounds
18 Calorie Row
16 Russian KB Swings
12 Single ARM DB Push Press
10 Knees to Elbow
*1 Min Rest in Between Each Round
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
8-10 Rower Plank to Pike btw sets
3 Rds
500m Row
20 Hand Release Pushups
10 Power Clean
Rx-
Rd 1- 135/95
Rd 2-155/105
Rd 3-185/125
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
12 Min AMRAP
5 Strict Pull-ups
10 Burpees
15 KB Swings 53/35
20 Double Unders/60 Singles
Remaining time-
Work on a skill you need to improve
DUs, Kipping or Butterfly pullups, Handstand Pushups, Rope climbs, Muscle Ups, Handstand walk
3 Rounds
30 Second Bike
2 Wall Walks
8 Landmine Oblique Twists
10 Goblet Squats
10 Psoas March in Between Each Set
Cash In: 500m Row
4 Rounds
9 Thrusters
12 Ring Rows
15 Ab Mat Sit Ups
Cash Out: 20 Burpees
