3 Rounds
250m Row
10 Banded Monster Walks
10 Banded Air Squats
2 Wall Walks
4 Rounds
300m Run
10 DB Overhead Reverse Lunge
5 Burpee Box Jumps
10 Wall Balls
Run 300m
20 jumping jacks
20 air squats
40 jump rope (single unders)
10 pull ups
10 lunges each leg
10 around the world
10 pass thru’s
Run 200m
Teams of 2 – For Time
300-200-100 Double Unders/Singles
30-20-10 Power Snatch (95/65)
42-30-18 Calorie Row
21-15-9 Power Clean (95/65)
400-300-200m Run
40-30-20 Deadlift (95/65)
20 cal Bike or 500m Row
-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
8-10 Rower Plank to Pike Ups btw sets
9 Min AMRAP
12 Wall Ball 20/14
9 Pull-ups
6 Burpee Box Jump 30/24
3 Rounds
5 Single Leg KB RDL
10 Clamshells (each side)
20 Windshield Wipers
30 Second Ring Plank in Between Each Round
15 Mins – AMRAP
200m Run
20m Dual KB Carry Overhead Carry
10 Strict Knees to Elbow
10 Back Squat
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
4 Rds
6 Power Clean 185/125
12 Hand Release Push-ups
3 Rds
300m Run
15 KB Swings 70/53
2 Rds
21 Deadlift 185/125
15 Calorie Row
9 Front Squat 185/125
3 Bar Muscle Ups
*5 Min rest btw workouts
3 Rounds
200m Jog
10 Air Squats
5 broad jumps
10 Push-ups
crab walk
duck walk
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Tempo- 3 sec down + 2 sec hold at the bottom
10 banded side plank row each side btw sets
15 Min AMRAP
300m/250m Row
50ft KB Cross Carry Lunge 35/26
10 Toes 2 Bar
5 Alternating Pistols (10 total)
4 Rds
15 Hollow Rocks
10 Windshield Wipers/each side
3 Rounds
12 Calorie Bike
10 Push Up Position Shoulder Taps
20m Quadruped Crawl
10 Side Plank Banded Row in Between Each Set
3 Rounds
12 Calorie Row
6 Pull Ups
8 Dips (on box)
10 Calorie Bike
10 Push Ups
12 KB SDLHP
3 Rds
300m Row
30 sec Superman hold
5 Half Kneeling KB Press + 50ft Overhead Walk/each arm
5 Strict Toes 2 Bar/Knee Raises
18 Min AMRAP
Cash in- 1 1/2 Mile Run
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerk 155/105
Scale- Run Distance + Weight
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
2 Min Double Unders Practice
3 RDS- Quality Work
100m Farmers Walk HEAVY
20 Prisoner Step ups (24/20″)
10m Goblet Loaded Duck Walk
50 Double Unders
3 Turkish Get Up/arm
REST as NEEDED
*choose loads that force you to slow down a bit
3 rounds- Not for Time
10 Plate V-Ups
20 Plate Russian Twists
1:00 Low Plank
3 Rounds
45 Second Bike
10 Wall Balls
10 Kneeling Pallof Press
KB Front Rack Carry in Between Each Round
5 Rounds
10 Thrusters
10 Bar Over Burpees
15 V-Ups
200m Run
