AMRAP 5
100m Run
10 PVC Good Mornings
10 Air Squats
10 Inchworms w/Push-up
Start moderate and end heavy.
5 Rounds for Time
12 Deadlifts (185/135)
16 Med Ball Cleans (20/14)
200m Run
16:00 Time Cap.
10 minute AMRAP:
200 meter run/row
5 walkouts
10 air squats
10 pvc pass thrus
10 good mornings
10 o/h squats
6 minute max calorie row
rest 2 minute
6 minute AMRAP
10 KB swings
10 box jumps
rest 2 minute
6 minute AMRAP
10 power clean
5 burpee over bar
rest 2 minute
6 minute AMRAP
10 front squats
25 DU/100 single unders
rest 2 minute
6 minute max calorie row
3 Rounds
6 Up-Downs
8 Ball Slams
5/5 Split Squats
EMOM 12
Minute 1- 10 DB Bulgarian Split Squats (R)
Minute 2- 10 DB Bulgarian Split Squats (L)
Minute 3- DB Glute Bridge
AMRAP 13
10 Up-Downs
15 Ball Slams (20/14)
20 Med Ball Step-Ups*
*Hold the Med Ball any way you would like. Step up to a reasonable height.
AMRAP 7
1:00 Easy Row
10 Air Squats
10 Scap Push-ups
10 PVC Pass Throughs
5 Push-ups
Rest 3:00 between AMRAPs.
Goal is 95/80 calories per 7 minutes.
AMRAP 7
Partner 1:
12 SA DB Snatch (50/35)
10 SA DB OH Lunges
8 Up-Downs
Partner 2:
Max Calorie Row
AMRAP 7
Partner 1:
12 SA DB Snatch (50/35)
10 SA DB OH Lunges
8 Up-Downs
Partner 2:
Max Calorie Row
AMRAP 7
Partner 1:
12 SA DB Snatch (50/35)
10 SA DB OH Lunges
8 Up-Downs
Partner 2:
Max Calorie Row
AMRAP 7
Partner 1:
12 SA DB Snatch (50/35)
10 SA DB OH Lunges
8 Up-Downs
Partner 2:
Max Calorie Row
EMOM 6 (:45 on/:15 off)
Minute 1: Reverse Lunges
Minute 2: Up-Downs
Minute 3: Box Step-Overs
Minute 4: Tuck-Ups
Minute 5: Slow Superman
Minute 6: Hollow Rocks
Start heavier and end heavier than you did last week.
3 Sets
AMRAP 4*
5 Deadlifts (205/145)
7 Box Jump Overs (24/20)
9 V-Ups
Rest 1:00 between sets.
*Pick up where you left off each set.
AMRAP 5
150m Row
5 Clean Deadlifts
5 High Hang Muscle Cleans
5 Push-ups
5 Broad Jumps
2 Mintues between EMOMs to add weight.
Every 3:00 x 4 Sets
15/12 Calorie Row
10 Bar Facing Burpees
5 Hang Power Cleans (Athlete’s Choice)*
*Moderate/Heavy to Heavy
2-3x:
100 meter run
10 reverse lunges
10 walkouts
10 spiderman lunges
10 pvc good mornings
10 pvc pass thrus
10 pvc o/h squats
5 Rounds for time:
22 hang power cleans
22 ball slams
400 meter run
22 hang power snatch
22 burpees
*rest 1 minute and repeat
8 minute AMRAP:
100 meter run or row
10 pvc pass thrus
10 pvc good mornings
10 pvc o/h squats
10 pvc figure 8’s
10 air squats
25 minute AMRAP:
25 DU or 50 single jumps
10 back squats
10 box step ups
10 ab mat sit ups
200 meter run
On a 6:00 Running Clock…
2 Sets
20 Single Unders
100m Run
10 Lunges
10 Up-Downs
Into…
2 Sets
20 Single Unders
100m Run
10 Air Squats
10 Up-Downs
5 Rounds E3MOM
8 Double DB Front Rack Squats (50/35)
12 Single DB Goblet Squats
20 Air Squats*
*As fast as possible without losing quality.
800m Run
Directly into…
5 Rounds
10 Front Squats (135/95)
50 Double Unders
AMRAP 10:
200 meter run/row
10 spiderman lunges
10 pass thrus
10 good mornings
10 figure 8’s
10 air squats
35 minute AMRAP:
1,000 meter row or 800 meter run
20 squat cleans
15 anchored leg raises
20 push press
15 db heel taps
20 deadlifts
15 renegade rows
