3 Rounds
6 Single Leg Glute Bride (each leg)
8 Goblet Lunge (light KB)
10 Side Plank Rotations
30 Second Ring Plank in Between Each Set
12 Min – AMRAP
200m Run
21 DUs/63 Singles
15 Deadlift (135/95)
9 Push Ups
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
400 m run carrying total of 40 lb (both partners running)
40 broad jump burpee
40 man makers 35/25
40 TTB
40 cal row each partner
40 box step over 35/25
40 HSPU
40 med ball clean
40 cal bike each partner
40 KB swing 53/35
40 DU each partner
40 pistols
400 m run each partner with 40 lbs total weight
3 Rounds
2 Wall Walks
10 Prisoner Step Ups
5 GHD Back Extension
20 Jump Rope
30 Second Weighted High Plank in Between Rounds
3 Rounds
20 KB Swings
10 Burpees
20 Calorie Row
10 Strict Knees to Elbow
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Prone Row btw sets
4×10 2sec hold at the top
18 Min EMOM
1st Rd- 5 Strict Pullups + 30 Air Squats
2nd Rd- 150m Row + 15 sec Side Star Plank/each side
3rd Rd- 12 Russian KB Swings 70/53 + 3 (each arm)Turkish Getups 53/35
4 Rounds
100m Row
10 Single Leg Cone Touch
10 Goblet Squats (light)
KB Complex
5 1-Arm KB Sit Up
5 Single Arm KB Z-Press
15 Min – AMRAP
200m Run
10 DB Step Overs
15 Russian Twists
5 Pull Ups
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
21-15-9
Double Unders x3/Singles x5
Dumbbell Snatch 50/35 (alternating)
3 Rds
100m Farmers Carry 53/35
15 Thrusters 95/65
4 Rds
300m Run
10 Toes 2 Bar
10 Burpees
*5 Min rest btw workouts
12 Min EMOM
1st Min- 5 Broad Jumps
2nd Min- 10 Band Pull Aparts (red/blue band)
3rd Min- 30 Sec Bike (increase effort each time)
5 Sets- increase effort every Rd
10 Sumo Deadlift High Pull 95/65
20 Russian Twists 20/14
5 Box Jump Overs 30/24
15 Calorie Row
As a Group:
Every 3 Min x 4 sets
100m Run
10 Single Leg Floor Touch/each leg
10 Goblet Squat (light)
30 sec weighted plank 45/25
5 Rds
7 Power Clean 155/105
14 Hand Release Pushups
21 Wall Ball 20/14
3 Rounds
30 Second Bike
5 Broad Jumps
30 Second Low Plank Hold
5 Half Kneeling Landmine Press
3 Rounds
300m Row
20 KB Push Press (10 each arm)
10 Calorie Bike
20 Hollow Rocks
300m Row
Then
4 Rds
6 Half Kneeling Landmine Press 65/45 (each arm)
12 Step Duck Walk
20sec Side Star Plank/each side
25 Flutter kicks btw sets
3 Rds
40 Double Unders
10 Dumbbell Box Step Overs 24/20
8 Chest 2 Bar Pull-ups
Dumbbells- 50/35
