10 minute AMRAP:
100 meter run/200 meter row
10 spiderman lunges
10 air squats
:30 pigeon pose each leg
5 walkouts
10 plank shoulder taps
50-40-30-20-10
calorie row
alt. db snatch
DU or 3x single jumps (150, 120, 90, 60. 30)
wall balls
AMRAP 7
:45 Row
10 Up-Downs
:30 Tuck Hold
10 Plate Gun Hold Lunges
50-40-30-20-10*
Calorie Row
10-20-30-40-50
Burpees
20-20-20-20-20
Sit-Ups
*Alternate Calories:40-30-25-15-8
OPTIONAL Post Workout Strength
3 Sets
14 Alternating DB Hammer Curls
7 Bottom Up Barbell Curls
7 Bottom Down Barbell Curls
7 Full Barbell Curls
2-3x:
200 meter row or run
10 spiderman lunges
10 samson stretch
30 second couch stretch each leg
10 pvc pass thrus
4 rounds for time:
500 meter row
10 front squats
10 box jumps
10 wall balls
10 box jumps
10 front squats
rest 1 minute then repeat
EMOM 10
Minute 1- :45 Quad Heel Taps
Minute 2- 15 Glute Bridge-Ups into Max Hold
Minute 3- :45 Max Mountain Climbers
Minute 4- 20 Lunges
Minute 5- :45 Max Light Russian Swings
-Then Repeat!-
EMOM 12
Minute 1- 7/7 OH Plate Split Squat
Minute 2- 14 Half Kneeling Plate Around the Worlds
Minute 3- 15 Single KB Feet Elevated Crunches
3 Sets for Max Reps
1:00- Jumping Lunges
-Rest :20-
1:00- Wall Sit
-Rest :20-
1:00- Alternating Sit-Thrus
-Rest :20-
2-3x:
250 meter row/200 meter run
10 squat therapy
10 walkouts
10 air squats
10 side squats (each way)
6 rounds
In 5 minutes complete the following:
300 meter run/400 meter row
10 KB swings
10 burpees
10 goblet squats
max ab mat sit ups
*rest 1 minute and repeat
EMOM 9
Minute 1- :40 Single Unders
Minute 2- :40 Kang Squats
Minute 3- :40 Deadbugs
Minute 4- :40 Reverse Single Unders
Minute 5- :40 Lunges
Minute 6- :40 Tuck-Ups
Minute 7- :40 Single-Single-Double Unders
Minute 8- :40 Air Squats
Minute 9- :40 V-Ups
Maintain light to moderate weight. May build or remain at same weight for all 6 sets.
2 Deadlifts
+
1 Hang Power Clean
+
1 Power Clean
Every 2:30 x 5 Sets
5 Power Cleans (135/95)
15 Toes to Bar
50 Double Unders
10 minute AMRAP:
200 meter row/run
5 walkouts
10 reverse lunges
15 air squats
10 spiderman lunges
5 walkouts
25 minute AMRAP:
100 double unders/300 single jumps
80 deadlifts
60 hang power cleans
40 push press
20 burpees
200 meter run/row
1 Round
15 Slow Plate Front Raises
15 Slow Plate Lateral Raises
15 Slow Plate Upright Rows
15 Slow Bent Over Row Reverse Flies
Into…
3 Rounds
5/5 Strict DB Press w/:02 Pause Overhead
10 Ball Slams
10 Alternating Box Step-Ups
4 Sets for Quality
6/6 Arnold Press
15 DB Bent Over Reverse Flies
AMRAP 10
3,6,9 and so on…
Renegade Rows (35/20)
Ball Slams (20/14)
DB Suitcase Box Step-Ups (to a reasonable height)
-Rest 2:00-
AMRAP 5
1,2,3 and so on…
Renegade Rows
Ball Slams
DB Front Rack Step-Ups
3 Rounds
5 Double DB Deadlifts
:30 Hollow Hold
5/5 Single Arm Strict Press*
5 Scap Push-Ups + :30 Plank Hold
5 Body Weight Good Mornings**
:30 Quad Heel Taps
*1st Round:Strict Press
2nd Round: Push Press
3rd Round: Push Jerk
– Maintain a faster up, slower down tempo.
**2nd Round:5/5 Single Arm DB Bent Over Rows
3rd Round:5 Double DB Bent Over Rows
AMRAP 18*
1:00 Double Dumbbell Suitcase Hold
10 DB S2OH (50/35)
40 Russian Twists
10 DB Bent Over Rows
10 DB Deficit Push-Ups
40 Russian Twists
*Every 1:30, complete 5 DB Hang Power Cleans
10 minute warm-up:
200 meter row
10 walkouts
10 pvc pass thrus
10 pvc o/h squats
10 spiderman lunges
:30 pigeon pose (each leg)
10 air squats
For Time:
2100 meter row/1800 meter run
21 clean and press
21 burpee box jumps
21 ab mat sit ups
1500 meter row/1400 meter run
15 clean and press
15 burpee box jumps
15 ab mat sit ups
900 meter row/800 meter run
9 clean and press
9 burpee box jumps
9 ab mat sit ups
