500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
4 Rds
15 Wall Ball 20/14
10 Hand Release Pushups
100m Suitcase Carry 70/53
3 Rds
10 Deadlift 275/185
50 Double Unders
800m Run
12 Pullups
400m Run
12 Pullups
200m Run
12 Pullups
*5 min rest btw workouts
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
2 sec Pause Overhead
3 sec Eccentric
10 Plank to Pike on Rower btw sets
3 Rds
Row 300m (Tough Effort)
20 Alternating Lunge Box Jumps
rest 90sec
Assault Bike 20/15 Cals (Tough effort)
200m Bear Hug Med Ball Carry
rest 90sec
3 Rounds
300m Row
2 Wall Walks
15m Crab Walk
DB Prone Row 3×10
3 Rounds
12 Calorie Bike
10 Knees to Elbow
12 Calorie Row
10 Push Ups
3 Rds
Every 4 Min
500m Row
10 Goblet Squats (3 sec hold at the bottom)
30 sec Arrested Superman Hold
6-2 arm Turkish situps btw sets
2 Z press at the top of each situp
12 Min Amrap
3 Power Clean 225/155
6 Handstand Pushups
9 Toes 2 Bar
12 Bar Facing Burpees
4 Rounds
100m Run
12 KB Psoas March
10 Band Pull Aparts
8 Half Kneeling Landmine Press
4 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
3 Rounds
300m Run
20 KB Swings
2 Rounds
5 No Push Up Plate Burpees
10 Thrusters
15 Calorie 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
Partner 1: 400m Run
Partner 2:
5 Push Ups
10 KB Goblet Lunge (53/35)
15 Wall Balls (20/14)
20 cal Bike or 500m Row
-Then-
3 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
5 Rounds
100m Farmers Carry (53/35)
50 DUs/150 Singles
4 Rounds
20 Ab Mat Sit Ups
10 Clean & Jerks (135/95)
3 Rounds
400m Run
9 KB Swings (70/53)
7 Box Jump Overs
5 Bar Muscle Ups (Scaled – 5 Burpee Pull Ups)
*5 Min Rest in Between Rounds
3 Rounds
10 Prisoner Step Ups (20)
20 Second Side Star Plank (elbow) (each side)
8 Half Kneeling Bottoms Up KB Press
5 Dual KB Sit Ups
5 Dual KB Press
(in between each set)
EMOM – 15 Mins
Min 1 = 12 DB Step Ups (50/35)
MIn 2 = 30 Russian Twists (20/14)
Min 3 = 1 Rope Climb (Scaled – 3 Rope Pulls)
3 Rounds
2 Wall Walks
5 Broad Jumps
10 Windshield Wipers
30 Singles
5 Strict Pull Ups in Between Each Round
4 Rounds
5 Power Snatch (115/75)
7 Strict Toes to Bar
9 Box Jumps (30/24)
3 Rounds
Quadruped Crawl (length of box)
Plank Lateral Crawl (length of box)
Duck Walk (length of box)
30 Second KB Front Rack Wall Sit
5 Rounds
10 Hang Power Clean (135/95)
15 Hollow Rocks
10 Bar Over Burpees
300/250m Row
