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
10 KB Front Rack Lateral Banded Walks in Between Each Set
5 Rounds
10 Sumo Deadlift High Pull
20 Russian Twists
5 Burpee Box Jumps
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
1st 5 min @65% every 30 sec
2nd 5 min @75% every min
3rd 5 min @85% every min
*% based off 1 rep max jerk
4 Sets @Moderate/Steady Pace
15/12 Calorie Row
10 DB Snatch 50/35
10 Single Arm OH Lunge 50/35
10 Toes 2 Bar
*rest 60 sec btw sets
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
15 Min AMRAP
300m Run
12 Abmat Sit-ups
9 Hang Power Clean 135/95
6 Handstand Pushups
3 Rounds
2 Wall Walks
6 Half Kneeling DB Press
8 Singe Leg RDL
30 Second Weighted Low Plank in Between Each Set
12 Min – AMRAP
8 Single Arm OH Lunge
10 KB/DB Push Press
12 Inverted Row
200m Row
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
21-15-9-15-21
Deadlift 225/155
Bar Facing Burpees
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
5 Rds
8 Weighted V-Ups 20/14
8 Thrusters 115/75
8 Pull-ups
8 Box Jumps 30/24
3 Rounds
5 No Push Up Burpees
7 Wall Balls
9 Glute Bridge (2 second pause at top)
10 Side Plank with March in Between Each Set
2 Rounds
10 Pull Ups/Ring Rows
20 Deadlifts
30 KB Swings
40 Air Squats
50 Jump Rope/150m Row
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
20 Min – AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Partner 2
2 Squat Cleans (155/105)
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
12 Min AMRAP
10 Deadlift 185/125
12 Hollow Rocks
8 Burpees
300m Row/250m row
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
10 Plank to Pike on Rower in Between Each Set
12 Min – AMRAP
200m Run
6 DB Burpees + Clean
8 Step Ups/Box Jumps
10 Russian Twists with Med Ball
