500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
20 Second Side Star Plank in Between Each Set
12 Min – AMRAP
15 Ab Mat Sit Ups (Weighted)
10 Single Arm Push Press (DB or KB)
5 Deadlifts
200m Row
3 Rds
250m Row- Easy Pace
10 Superman’s
5 Half Kneeling KB Press + 50 ft OH Carry/arm
3 Rds
250m Row- Easy Pace
10 Superman’s
5 Half Kneeling KB Press + 50 ft OH Carry/arm
15 sec side star plank each side btw sets
15 Min AMRAP
3 Bar Muscle Ups
6 Squat Clean 155/105
9 Abmat Sit-ups
12 Bar Facing Burpees
3 Rds Not for Time
10 Cal Bike
10 Hang Power Clean 75/55
5 Burpee High Jump
15 Russian twist btw sets 20/14
3 Rds- Increase Effort each Rd
15/12 Calorie Row damper @10
100ft Front Rack KB Carry (heavy)
7 Toes 2 Bar
200m Run
3 Weighted Pistols Left Leg (single DB)
3 Weighted Pistols Right Leg (single DB)
Scale Pistols- 8 Heavy Reverse Lunges Alternating
3 Rounds
10 Banded Monster Walks
10 Hollow Rocks
10 Half Kneeling Landmine Press (5 each arm)
20 Second Hollow Rock Hold in Between Each Set
3 Rounds
15 KB Swings
10 Goblet Squats
5 Burpees
300m Row
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
10 Groin stretch
200m jog
20 Min AMRAP
10 Thrusters 135/95
200m Run
20 Burpee Box Jumps 24/20
200m Run
30 Pullups
200m Run
40 Wall Ball 20/14
200m Run
50 Deadlift 185/125
500 M Row or 400 M Run
Then as a group:
Bear Crawl
5 push-ups
Knee hug + lunge + OH reach x 3 each leg
5 push-ups
Deep squat hold + reach and Hold + stand x 5
5 push-ups
With a PVC Pipe:
10 x rotations
5 x around the world each way
30 Second Wall Sit in Between Each Round
10 Min – AMRAP
5 Pull Ups/Ring Rows
10 Push Ups
20 Mountain Climbers
30 Jump Rope
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
15 Min EMOM
1st Min- 12/10 Calorie Bike
2nd Min- 10 Clean & Jerk 95/65
3rd Min- 10 Overhead Lunge 95/65
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 Strict Chin ups btw sets
4 Rds
50 Double Unders/150 Singles
10 Russian KB Swings 70/53
10 Goblet Squats 70/53
5 Burpee Dumbbell Step Up Overs 24/20 + 50/35
200m Run
*2 Min rest btw rds
3 Rds Not for time
20 Russian Twist 20/14
25 Flutter Kicks
30 sec low plank
500m Row
15 Air Squats
15 Arm Circles Frontward
15 Arm Circles Backward
10 Pushups
10 Ring Rows
10 Pass Throughs (PVC)
10 Around the world (PVC)
30 Second Low Plank Hold in Between Each Round
EMOM – 12 Mins
1st – 10 Step Ups
2nd – 10 Wall Ball Slams
3rd – 6 Calorie Bike
200m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
15 Cal Bike
2001 meter Run or Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row or Run
