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
5 Rds
100m Farmers Carry 53/35
15 Wall Ball 20/14
4 Rds
20 Abmat Sit-ups
10 Clean & Jerk 135/95
3 Rds
400m Run
9 KB Swings 70/53
5 Box Jump Overs 30/24
3 Bar Muscle Ups
* 5 Min rest btw workouts
500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist/side
800m Run
21 Back Squats 135/95
2 Rope Climb
15 Front Squats 135/95
2 Rope Climb
9 Overhead Squats 135/95
2 Rope Climb
800m Run
Scale- 2 Rope Pulls
Weight- Scale 1- 115/75
Scale 2- 95/65
3 Rounds
10 Goblet Squats
5 Ring Rows
10 BB Good Mornings
30 Second Hollow Rock Hold in Between Each Set
4 Rounds
300m Row
8 Hang Cleans
10 HRPU
8 DB Deadlifts
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
10 V-Ups btw sets
Cash In- 50 Calorie Row
21-15-9
Med Ball Clean 20/14
Hand Release Pushups
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
12 Min AMRAP
25 Double Unders
5 Hang Power Clean 155/105
5 Burpees Box Jump Overs 24/20
3 Rounds
10 Monster Walks
6 Half Kneeling Landmine Press
10 Cossack Squats
6 KB Sit Up + 2 Alt Z Press
16 Min – AMRAP
12 Calorie Row
10 Pull Ups/12 Ring Rows
12 Cal Bike
14 KB Swings
50m Bear Crawl
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
Cash in- 100 Calorie Row
10 Synchronized Burpees
50 Power Snatch 75/55
10 Synchronized Burpees
50 Toes 2 Bar
10 Synchronized Burpees
50 Front Rack Lunges 75/55
10 Synchronized Burpees
100 KB Swings 53/35
Cash out- 40 Calorie Bike
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
3 Rds
5 Chest 2 Bar Pullups
10 Power Cleans 155/105
15 Casket Jumps 24/20
4 Rds
35 Double Unders/105 Singles
5 Devil Press 50/35
3 Rds
500m row
20 Wall Ball 20/14
*4 Min Rest btw Workouts
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 Low Plank on Med Ball in Between Sets
4 Rounds
40 Jump Rope
10 DB Clean & Press
10 Knees to Elbow
10 Dips (on box)
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
10 Weighted Hollow Rocks btw sets
20 Min EMOM
1- 1 Rope Climb/ 2 Rope Pulls
2- 12/9 Calorie Bike
3- 10 Sumo Deadlift High Pull 95/65
4- 6 Burpees
