2-3x:
200 meter row
5 banded pass thrus
5 banded figure 8s each side
10 reverse lunges
10 air squats
5 push up down dog
5 spiderman lunges each leg
Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.
AMRAP 7:
200 Meter Row
5 Inchworm w/Push-up
10 PVC/Barbell Romanian Deadlifts
Plate Calf/Ankle Stretch: 30-45 Seconds Each Side
Banded Hamstring Stretch: 30-45 Seconds Each Side
Hang Power Clean Prep
Establish Grip and Foot Position
3 Dips
3 Dip and Shrugs
3 Dip, Shrug, Arms High and Outside
3 High Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
Deadlift Prep
Establish Bar and Foot Position
5 Bottom Half Deadlifts (Mid-shin to knee)
5 Top Half Deadlifts (Pockets to knee)
5 Deadlifts
40%-45%-55%-60%-70%-80%
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Hang Power Cleans (135/95)
12 minute EMOM:
minute 1: 100 meter run/row
minute 2: 20 air squats
minute 3: 25 DU or 50 singles
minute 4: 10 pvc pass thrus and 10 pvc o/h squats
Tabata:
db plank row
burpees
ab mat sit ups with db
db thrusters
jump rope (singles or doubles)
plank jacks
db front rack squats
shuttle sprints
v-ups
*tabata x 3 (3 full tabatas)
*working for 20 seconds, resting for 10 seconds, *3 times through each movement
*cycyling from one movement to the next
2-3x:
100 meter row
Empty Barbell Warm-Up
5 good mornings
5 back squats
5 elbow rotations
5 shoulder press
5 Romanian deadlifts
5 front squats
5 minute max calorie row
rest 1 minute
5 minute AMRAP
10 front rack lunges
10 back rack box step ups
rest 1 minute
5 minute AMRAP
10 power clean
5 burpee over bar
rest 1 minute
5 minute AMRAP
10 barbell tricep row
5 pull ups
rest 1 minute
5 minute max calorie row
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Walking Samson
Easy-Moderate Shuttle Runs
Straight Leg Kicks
Side Lunges
Walking Spidermans
Moderate Shuttle Runs
Cradle Stretch
Inchworm to Push-ups
High Skips
Moderate-Fast Shuttle Runs
Side Shuffles
High Knees
Butt Kickers
Child’s Pose- 1 minute
10 Scap Pull-ups
10 Knee Raises
5 TTB
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
15 TTB
Max Calorie Row
Rest 4 Minutes Between Rounds
2x:
400m Row
10 Strict Mountain Climbers
4×10 meter Shuttle Sprints
2×10 meter Walking Lunges
Tabata 1
Air Squats (with squat target)
KB Swings
Tabata 2
Mountain Climbers
Sit-ups
Tabata 3
Jumping Jacks
Plank Hold
Tabata 4
Ring Rows
Shuttle Sprints
Relay Races
2-3x:
200 meter row
5 banded pass thrus
5 banded figure 8s each side
10 reverse lunges
10 air squats
5 push up down dog
5 spiderman lunges each leg
Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.
12 minute EMOM:
minute 1: 100 meter run/row
minute 2: 20 air squats
minute 3: 25 DU or 50 singles
minute 4: 10 pvc pass thrus and 10 pvc o/h squats
Tabata:
db plank row
burpees
ab mat sit ups with db
db thrusters
jump rope (singles or doubles)
plank jacks
db front rack squats
shuttle sprints
v-ups
*tabata x 3 (3 full tabatas)
*working for 20 seconds, resting for 10 seconds, *3 times through each movement
*cycyling from one movement to the next
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
5 Slow Air Squats
5 Air Squats
20 Seconds Jumps (No Rope)
20 Seconds Faster Singles
20 Seconds Double Under Practice
10 Second Dip Hold
10 Second Overhead Catch Hold
–
5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)
5 Push Jerks
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
2-3x:
100 meter row
12 minute EMOM:
10 kb swings
10 box jumps
rest 3 minutes:
kb swings increase by 2 reps every round
box jumps stay the same
12 minute AMRAP:
5 DB thrusters
10 calorie row
15 ab mat sit-ups
