2X:
200m Run
10 Light KB Swings
10 Inchworms
10 Air Squats
100m Run
100 Jump Rope Singles
Tabata
Goblet Squats/Box Dips
Box Jump Overs/Push-ups
KB Swings/KB Sumo Deadlift
DUs or Singles/Goblet Lunges
Burpees/Straight Arm Plank
Push Press/Mountain Climbers
KB SDHP/Plate Overhead Squat Hold
Superman/Hollow Rocks
2-3x:
10 spiderman lunges
10 air squats
200 meter run/row
10 pvc pass thrus
10 pvc o/h squats
in 14 minutes complete:
20 kb swings
10-9-8-7-6-5-4-3-2-1
push ups
*every round you will have 20 kb swings
*push ups decrease in reps every round
*whatever time you have left is your rest
30 minute EMOM:
minute 1: 30 DU or 60 single jumps
minute 2: 12 deadlifts
minute 3: 12 box jumps
minute 4: calorie row
minute 5: rest
2x:
300m Row/200m Run
10 Reverse Lunges
10 KB SDHP (lighter)
10 KB Good Mornings
Pigeon Pose: 1 minute each side
5 Rounds for Time:
500m Row/400m Run
25 Sit-ups
10 SDHP (95/65)
AMRAP:
100 meter run
10 reverse lunges
10 air squats
10 pvc pass thrus
10 pvc figure 8’s
10 spiderman lunges
30 minute EMOM:
minute 1: 12 kb swings
minute 2: 10/12 calorie row
minute 3: 12 hang power cleans
minute 4: 200 meter run or 12 burpees
minute 5: rest
2 Rounds:
200m Run
10 Air Squats
5 Burpees
5 Barbell Shoulder Press
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Wide Grip Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
Review Thruster and Power Snatch.
Rest 5 Minutes between workouts. Athlete will manage his/her 5 minute rest time. Score is total time.
6-9-12
Burpees
Thrusters (95/65)
3 Rounds for Time
15 Burpees
15 Power Snatch (95/65)
12-9-6
Burpees
Thrusters (95/65)
Rest 5 minutes between workouts.
EMOM 6:
Min 1- :40 Lunges
Min 2- :40 Single DB Strict Press
Min 3- :40 Scap Push-ups
Min 4- :40 Hollow Hold
Min 5- :40 Single DB Hammer Curl
Min 6- :40 Push-ups
Dumbbell Floor Press
AMRAP 15:
25 DB Floor Press (35/25)
25 Lunges
25 Hand Release Push-ups
25 Tuck-ups
2x:
200 meter run/row
with PVC pipe:
5 good mornings
5 back squats
5 elbow rotations (each arm)
5 shoulder press and reach
5 Romanian deadlifts
5 front squats
20 DU or 40 single jumps
10 minutes
50 DU or 150 singles
750 meter row/600 meter run
into
AMRAP:
10 alt DB snatches
10 ab mat sit ups
rest 90 seconds
10 minutes
50 DU or 150 singles
750 meter row/600 meter run
into
AMRAP:
10 single arm DB clean and jerk (5 each arm)
10 push ups
rest 90 seconds
50 DU or 150 singles
750 meter row/600 meter run
into
AMRAP:
10 DB front squats
10 v-ups
2 Rounds:
100m Run
10 Good Mornings
10 Reverse Lunges
10 Ball Slams
10 Groiners
For Time:
800m Run
30 Ball Slams (20/14)
21 Deadlifts (135/95)
400m Run
20 Ball Slams
15 Deadlifts
200m Run
10 Ball Slams
9 Deadlifts
EMOM 5 x 2:
Min 1. :45 Step-ups
Min 2. :45 Up-Downs
Min 3. :45 Scap Push-ups
Min 4. :45 Mountain Climbers
Min 5. :45 Burpees
6 Sets on a 12:00 Clock.
Record time for each round.
Every 3 Minutes x 5 Sets
10 Strict Press (65/45)
12 Up Down Box Jump Overs
10 Strict Press
300m Run
2x:
5 DB Push Press (light)
10 DB Bent Over Rows
15 Modified Burpees
20 Air Squats
25 Mountain Climbers
30 Jump Rope Singles
Finish with 300m Run
Rest 2 minutes between AMRAPs.
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
DB Push Press
DB Bent Over Row
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
KB Sumo Deadlift High Pull
V-ups/Tuck-ups
8 min AMRAP
1-2-3-4-5-6-7-8- . . .
DB Front Rack Lunges
Push-ups
50 Anchored Sit-ups
