3 Rds
250m Row
5 Single Leg Good Mornings/each leg (empty barbell)
10 Half Kneeling Landmine Twists/each side
15 sec high plank +
15 sec low plank btw sets
4 Rds- Quality Work
6 KB Cross Body Reverse Lunge/each leg
50 Ft Bear Crawl
5 Seated Box Jumps (challenging height)
3 Wall Walks
100 ft Single Arm Farmers Carry (Heavy)
Rest as Needed
3 Rounds
100m Row
6 Pike to Plank
8 Air Squats
10 Iron Cross
10 Around the World
12 Min – AMRAP
5 Wall Balls
10 KB Sumo Deadlift High Pull
5 Ring Rows
200m Row
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
20 MIN AMRAP
200m Run
20 Calorie Row
20 Alternating KB Snatch 53/35
20 Deadlift 185/125
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
9 Squat Clean 135/95
15 Squat Sntatch 135/95
21 Thrusters 135/95
4 Rds
15 Wall Balls 20/14
12 Pullups
9 Burpees
7 Rds
35 Double Unders
7 KB Swings 70/53
5 Ring Dips
*5 Min rest btw workouts
3 Rounds
8 Half Kneeling KB Press
10 Single Leg RDL
12 Side Plank Rotations
30 Second High Plank in Between Each Round
4 Rounds
6 Burpee Box Jumps/Step Ups
9 KB Swings
12 KB Goblet Lunge
24 Jump Rope
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
3 Sets
3 Min AMRAP
Row for Meters
-rest 30 sec
3 Min AMRAP
3 DB Clean & Jerk 50/35
6 Toes 2 Bar
-rest 30 sec
4 Rds
Every 3mins
Run 100m
10 Single Leg Floor Touches/leg
10 Goblet Squats Light
Single Arm KB Rack Loaded (same arm as working leg
4 Rds- Quality Work
100ft KB Cross Body Carry (50ft/arm)
20 Prisoner Walking Lunges
10m Dumbbell Bear Crawl
10 Box Jump Step Down 30/24″
200m Run
REST as NEEDED
Tabata Ab Work
1- V-Ups
2- Russian Twists
3- Low Plank
4- Bicycles
3 Rounds
100m Run
10 Shoulder Taps
10 Hollow Rocks
20 Second Side Star Plank in Between Each Set
3 Rounds
300m Run
10 DB Snatch
20 Ab Mat Sit Ups
10 Push Ups
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Ring Rows
3 Rds
250m Row
5 Half Kneeling KB Press + 5 Overhead Lunge/each arm
10 Band Pull Aparts (blue/red band)
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Snatch
3 Rds
20 Alternating Dumbbell Snatch 50/35
20 Abmat Sit-ups
400m Run
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
