500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Team of 2
100 cal row
80 wall ball
60 DB step ups
40 HSPU
200 DU
40 HSPU
60 DB step ups
80 Wall ball
100 cal row
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
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
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
4 Rds
8 DB Snatch 50/35 (right)
16 Wall Ball 20/14
8 DB Snatch 50/35 (left)
32 Double Unders
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
3 sets @ increasing effort
20/17 Calorie Row
rest 30 sec
10 KB Z Press (challenging weight)
rest 30 sec
20/17 Calorie Bike
rest 30 sec
30 sec Single Arm Plank/each arm
rest 30 sec
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
12 Min AMRAP
8 Toes 2 Bar
6 Bar Facing Burpees
4 Squat Clean Thrusters 155/105
3 Rounds
150m Row
10 Glute Bridge (2 sec pause at top)
5 Burpee Broad Jumps
10 Spideman Lunge with Rotation
For Time:
21-18-15-12-9-6-3
Clean, 95# / 65#
Double-Unders
Deadlift, 185# / 135#
Box Jumps, 24″/20″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
300 m Row
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sots Press
10 Front-to-back Leg Swings /per leg
10 Side-to-side Leg Swings /per leg
2 rounds:
10 PVC Good Mornings
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
60 sec Squat Hold
For Time:
21-18-15-12-9-6-3
Clean, 95# / 65#
Double-Unders
Deadlift, 185# / 135#
Box Jumps, 24″/20″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
3 Rounds
30 Second Bike
5 Push Up to Pike
10 Band Prisoner Walks
20 Second Side Star Plank in Between Each Round
16 Min – AMRAP
6 DB Step Ups
8 Cal Bike
10 KB Swings
12 Cal Row
14 Ab Mat Sit Ups (Weighted)
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Teams of Two:
75 Pull Ups + Goblet Squat Hold
75 Front Rack Lunges (95/65) + Hollow Rock Hold
75 Power Cleans (95/65) + Shoulder Dead Hang
75 Back Squats (95/65) + Low Plank Hold
6 x 300m Row Sprints
500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Ring Rows
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
42-30-18
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 24/20
Push Press 75/55
Calorie Row
