10 minute AMRAP:
100 meter run
5 walkouts
10 air squats
10 spiderman lunges
10 pass thrus
10 good mornings
:30 second pigeon pose (each leg)
Every 5 minutes for 35 minutes:
5 pull ups
10 wall balls
15 barbell bent over rows
20 calorie row
*rest the remaining time
200m Run Buy In!
Then…
AMRAP 6
8 Push-Up to Down Dog
8 Med Ball Squats
8 Med Ball Push Press
8 Kip Swings
8 Lat Pull-Down
Every 3:00 x 3 Sets
10-12 Wide Grip Bent Over Rows*
7-10 Kip Swings
5-7 Strict Chin-Ups
*Keep weight Moderate.
AMRAP 24*
6 Chest to Bar Pull-Ups
10 Wall Balls (20/14)
*Every 4 Rounds, complete 400m Run.
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
25 minute AMRAP:
20/15 calorie row
15 deadlifts
10 push ups shoulder tap
5 toes to bar
2 Rounds
:40 Row
10 Barbell Deadlift to Above the Knee
10 Cat/Cows
Into…
1 Round
:40 Row
10 Barbell Deadlifts
10 Glute Bridge-Ups w/:02 Pause
We are in week 6 of 7 of the lifting cycle. It is Deload Week so keep weight Light-Moderate.
Deload Week. Keep weight Light-Moderate.
AMRAP 15
15 Deadlifts (135/95)
15 Box Jumps (24/20)
20/15 Calorie Row
2-3x:
200 meter row/run
10 pvc pass thrus
10 pvc figure 8’s
10 air squats
10 spiderman lunges
30 seconds pigeon pose each leg
35 minute EMOM:
minute 1: 12 kb swings
minute 2: 12 box jumps
minute 3: 12 bench press
minute 4: 200 meter run or row
minute 5: rest
3 Rounds
100m Jog
5 Inch Worms w/ Push-Up*
5/5 Moose Antlers
5 Empty Barbell Cuban Presses
10 SLOW Arm Haulers
*R2 & R3 complete 20 Alt. Pike Shoulder Taps
Week 5 of 7 in the lifting cycle. Build to a Heavy Set of 10 Strict Shoulder Presses.
EMOM 21*
Minutes 1&2- AMRAP of 2 Wall Walks + 8 S2OH (135/95)
Minute 3- Rest
*Pick up where you left off.
3 Rounds
:45 Row
5 Lunge-Lunge Squats + 5 Jumping Air Squats
5 Scap Pull-Ups + 5 Kip Swings
5 Tuck-Ups + 5 V-Ups
5 Bodyweight Good Mornings + 5 Empty Barbell Deadlifts
1 Hang Power Clean
+
1 Front Squat
+
1 Hang Squat Clean
Start Light and build to something Moderate.
In Teams of 2…
For Time
70-60-50-40-30 (M) OR 55-48-40-30-25 (W)
Calorie Row
20-30-40-50-60
Toes to Bar
10-10-10-10-10
Hang Squat Clean (155//105)
P1 works while P2 rests. Split work evenly and as needed.
1 Round (6:00 Cap)
:30 Easy Row
:20 Tuck Hold
5/5 Staggered Stance Good Mornings
5 Inchworm + Down Dog
Into…
1 Round
:30 Moderate Row
10 Deadbugs
5/5 Staggered Stance Good Mornings
5 Inchworm + Down Dog
Into…
1 Round
:30 Fast Row
10 Sit-Ups
5/5 Staggered Stance Good Mornings
5 Inchworm + Down Dog
This is week 5 of 7 in the lifting cycle. Build to a Heavy Set of 10 Deadlifts.
Build to a Heavy Weight.
For Time
1500/1250m Row
50 Sit-Ups
25 Deadlifts (225/175)
50 Sit-Ups
750/600m Row
-Time Cap 18:00-
2-3x:
100 meter run
10 reverse lunges
10 pvc pass thrus
10 pvc figure 8’s
10 side lunges
10 pvc good mornings
Grab a Friend!
35 minute AMRAP
30 devil press
40 hang clean and press
50 DU or 100 single jumps
400 meter run/500 meter row
*one partner is working while the other is resting
*split reps evenly
AMRAP 7
:30 Single Unders*
12 Banded Upright Rows
12 Banded Bent Over Rows
:30 Med Ball Strict Press*
* At the 3:30 mark, swtich the Single Unders to Double Unders and the Med Ball Strict Press to Med Ball Thrusters.
4 Sets on a 10:00 Clock…
5-7 Wide Grip Pull-Ups*
10-15 Banded Dante Rows w/:01 Pause at Chest
*Band Optional
AMRAP 15
30 Pull-Ups
30 Wall Balls (20/14)
90 Double Unders
