500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
5 Rds
7 Thrusters 135/95
1 Rope Climb
3 Rds
300m Run
20 KB Swings 53/35
5 Power Clean 225/155
5 Rds
15 Wall Ball 20/14
10 Hand Release Push-ups
5 Chest 2 Bar Pull-ups
*5 Min rest btw workouts
3 Rounds
45 Second Bike
10 Hollow Rocks
10 Air Squats
10 Russian KB Swings
*3 seconds on the way down & 2 second pause at the bottom
15 Min – AMRAP
5 Pull Ups
10 OH KB Lunge
15 Ab Mat Sit Ups
10 Calorie Row
3 Rds
10 Behind the neck Strict Press (light)
10 DB Snatch
200m Run
After each set-
30 sec wall sit w/ double KB in front rack (challenging weight)
15 Min EMOM
1st Min- 10 Single OH KB Lunge 53/35
2nd Min- 40 DU/120 Singles
3rd Min- 3 Wall Walks
3 Rds
5 Burpee Broad Jumps
12 Russian KB Swings (medium weight)
45 sec Row @ moderate effort
3 sec tempo down
2 sec hold at the bottom
*30sec hollow rock hold after each set
16 Min AMRAP
400m Run
20 Abmat Situps
15 Deadlift 185/125
12 DB Push Press 50/35
9 Supermans
3 Rounds
5 Box Jumps
10 Band Pull Aparts
5 Dips (on box)
10 Plank to Pike
*3 seconds on the way down
4 Rounds
10 Hang Power Clean
6 Burpee Box Jumps
10 Knees to Elbow
200m Run
3 Rds
5 Seated box jumps 24/20
10 Band Pull Aparts
5 Ring Dips
10 Plank to Pike
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
4 Rds
10 Hang Power Clean 135/95
6 Burpee Box Jump Over 24/20
12 Toes 2 Bar
200m Run
3 Rds
250m Row
8 Double KB Clean (light)
8 Double KB Push Press (light)
3 Rds
15 Calorie Row
12 DB Thrusters 50/35
9 KB Swings 70/53
Cash out- 100 Double Unders
Scale-
15 Calorie Row
12 DB Thrusters 35/20
9 KB Swings 53/35
300 Singles
3 Rounds
5 Burpee Broad Jumps
10 Band Pull Aparts
30 Second Bike
2 Eccentric Pull Ups in Between Sets
20 Min – AMRAP
300m Run
10 Deadlifts
5 Burpee Over Bar
2 Wall Walks
Run 200m
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 100m
Teams of 2 – For Time
50 DB Snatch (50/35)
50 HRPU
400m Run (together)
50 Hang Power Cleans (115/75)
50 KB Swings (53/35)
1000m Row (switch every 250)
50 DB Step Overs (50/35)
50 Burpees
400m Run (together)
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
Practice Handstand hold btw sets
5 Rds
300m Run
10 Thrusters 95/65
10 Pull-ups
