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 Min AMRAP
5 Ring Rows
10 Abmat Sit-ups
15 Wall Ball
20 Jump Rope
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Team of 2
17 mins
7 Thrusters
5 Pull ups
7 Hang Power Cleans
5 Burpees Over the Bar
200m Row
3 Rds
200m Run
10 Box Jumps
10 Toes 2 Bar
10 Sumo Deadlift High Pull
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
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
3 RDs
200m Run
10 Box Jumps 24/20
10 Toes 2 Bar
10 Sumo Deadlift High Pull 95/65
Tabata ABs
1- Abmat Situps
2- Flutter Kicks
3- Low Plank Hold
4- Bicycles
3 Rounds
10 Single Leg Glute Bridge
5 Ring Rows
10 Lateral Band Walks
KB Front Rack Carry in Between Each Round
3 Rounds
20 Calorie Row
18 KB Swings
18 Ab Mat Sit Ups
200m jog
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
200m Run
5 Rds
3 Min AMRAP
300m Row
Max Wall Ball 20/14
1 min rest btw Rds
3 Rds
20 Russian Twist 20/14
20 V-Ups
20 Flutter Kicks
10 Min AMRAP
6 Calorie Bike
10 Prisoner Stepups
8 No Pushup Burpees
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
45 sec weighted low plank btw sets 25/15
5 Rds
35 Double Unders/105 Singles
300m Run
10 Min AMRAP
6 Calorie Bike
10 Prisoner Steups
8 No Pushup Burpees
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
30 Second Ring Plank or 45 Second High Plank in Between Rounds
6 Min – AMRAP
150m Row
10 Knees to Elbow/Ab Mat Sit Ups
10 KB Swings
*2 Minute Rest*
6 Min – AMRAP
6 Calorie Bike
12 Prisoner Step Ups
8 Burpees (No Push Up)
