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
14 Min AMRAP
200m Run
10 Thrusters 75/55
5 Burpee Box Jumps 30/24
10 Min
Establish 1 rep max Clean & Jerk
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
30 sec weighted low plank hold 45/25
4 Rds
35 Double Unders
50m Suitcase Carry/arm 70/53
15 Med Ball Situps 20/14
8 Deadlift 225/155
15 Hand Release Push Ups
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
3 Rds
400m Run
21 KB Swings 53/35
2 Rope Climbs
3 Rds
30 Wall Ball 20/14
12 Pullups
21-15-9
Power Clean 95/65
Push Press 95/65
*5 Min rest btw workouts
3 Rds not for time
200m Run
10m Tall Plank Lateral Walk/both ways
50ft Quadruped Crawl
2 sec pause at the top
2 sec eccentric
30sec hollow rock hold btw sets
3 Rounds @ increasing effort each Rd
Row 20/16 Cals
rest 30sec
12 Kettlebell Z Press (challenge yourself with load)
rest 30sec
AB 20/16 Cals
rest 30sec
30sec Single arm Plank/arm
rest 30sec
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 Strict Chinups btw sets
9 Min AMRAP
35 Double Unders
11 Thrusters 75/55
7 Burpee Box Jump Overs 24/20
3 Rounds
8 Tall Kneeling KB Press
8 Tall Kneeling KB Push Press
12 Half Kneeling Oblique Twist
10 Pike to Plank on Rower in Between Each Round
12 Min – AMRAP
40 Jump Rope
9 Deadlift
12 Knees to Elbow
9 Push Ups
4 Rds
Every 3 mins
100m Run
10 Single Leg Floor Touches/ each leg
10 Goblet Squats (light)
4 Sets
Bike 1 Min (tough effort)
30sec rest
100ft Single Arm KB Front Rack Carry/each arm (tough)
30sec rest
24 Alternating Prisoner Stepups 24/20
2min rest
*increase pace on Bike every set
Ab Work (tabata)
1min- V-ups
1min- Low Plank Hold
1min- Flutter Kicks
1min- Bicycles
4 Rounds
100m Run
20 Prisoner Walking Lunges
10 Pike to Plank
Weighted Low Plank
4 Rounds
10 KB Cross Carry Lunge
5 Pull Ups
10 Step Ups/Box Jumps
5 Burpees
3 Sets
5 Seated Box Jump 30/24
10 Plank to Pike on rower
8 Half Kneeling Bottom Up KB Press/arm
10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Deadlift 70/53lbs
HR Push Up
rest 3mins
15-12-9-6-3
Barbell Z-Press (95/65)
Supermans
3 Rounds
10 Prisoner Step Ups
10 Lateral Band Walks
10 Landmine Oblique Twists
5 Landmine Single Leg RDL in Between Each Set
14 Min – AMRAP
200m Run
6 Single Arm KB Thruster (Right)
6 Single Arm KB Thruster (Left)
3 Wall Walks
