AMRAP 10
:30 Pigeon Pose on each side
10 Slow Air Squats
10 Up-Downs
10 Alt. Lunges
AMRAP 20:22 😉
20 Air Squats
22 Burpees
20 Alt. Lunges
22 Jumping Jacks
2 Rounds
:30 High Knees
:30 Mountain Climbers
:20 Plank
2 Rounds
:30 Butt Kickers
:30 Bicycle Crunches
10 Scap Push-Ups
EMOM 20
Minute 1- :45 Max High Knees
Minute 2- :45 Max Mountain Climbers
Minute 3- :45 Max Bicycle Crunches
Minute 4- :45 Max Butt Kickers
8 minute AMRAP:
10 air squats
10 lunges
100 meter run
10 pvc pass thrus
10 pvc figure 8’s
100 meter run
10 spiderman lunges
10 step ups
25 Minute EMOM
Minute 1: 15 right side DB split squats
Minute 2: 10 box jump overs
Minute 3: 15 left side DB split squat
Minute4: max meter row
Minute 5: rest
2 Rounds
10/10 Split Squats
10 Alt. Box Step Overs
10 Alt. Deadbugs
2 Rounds
10 Alt. Lunges
10 Half Box Jumps*
10 Sit-Ups
*Half Box Jumps: Jump and land in a quarter squat on the box then step down- no need to stand all the way up. This will lead nicely into the Box Jump over, where we can land in our quarter squat, pivot and step down on the other side. We don’t need to get full hip extension on the Box Jump Overs.
4 Sets
8/8 Slow DB Goblet Bulgarian Split Squats
8/8 SA Slow Supported DB Row
-Rest 1:30-2:00 between Sets-
Keep weight Moderate.
5 Rounds*
15 Box Jump Overs (24/20)
20 Alt. DB Suitcase Lunges (50/35)
*Every 1:30, including 0:00, complete 15 Sit-Ups
8 minute AMRAP:
10 spiderman lunges
:30 pigeon pose each leg
200 meter row
10 Samson stretch
:30 child’s pose
6 rounds
In 5 minutes complete:
400/300 meter row
10 power cleans
10 burpee over bar
10 push press
hold plank for the remaining time
Rest 1 minute then repeat
2 Rounds
10 Bar Facing Up-Downs
10 Good Mornings
10 Jumping Air Squats
5 Push-Up to Pike
2 Rounds
5 Bar Facing Burpees
6 Empty Barbell Deadlifts
7 Empty Barbell Hang High Pulls
8 Empty Barbell Strict Press*
*2nd Round- Switch to Push Press
EMOM 6
2 Hang Power Clean
+
1 Power Clean
-Rest 1:00-
EMOM 6
3-5 Shoulder to Overhead
-Build Shoulder to Overhead weight that you will be doing in the Metcon.
2 Hang Power Cleans
+
1 Power Clean
Build to a Moderate/Heavy weight.
AMRAP 15
10 Bar Facing Burpees
8 Deadlifts*
6 Hang Power Cleans
4 Shoulder to Overhead
*Increase weight every 3 Rounds…
Rounds 1,2,3- 95/65
Rounds 4,5,6- 135/95
Rounds 7 and Beyond- 155/105
8 minute AMRAP:
10 air squats
10 lunges
100 meter run
10 pvc pass thrus
10 pvc figure 8’s
100 meter run
10 spiderman lunges
5 push up toe touch
400 meter run
20 pull ups
40 wall balls
60 anchored sit ups
80 air squats
100 DU or single jumps
200 meter run
100 DU or single jumps
80 air squats
60 anchored sit ups
40 wall balls
20 pull ups
400 meter run
2 Rounds
100m Run
8 Alt. Samson Stretches
8 Alt. Med Ball Lunges
8 Med Ball Strict Press
2 Rounds
100m Run
8 Med Ball Thrusters
8 Barbell High Pulls
4-6 Barbell “Up and Overs”*
*From the front rack position, Push Press the bar overhead and carefully lower it onto the back. Then complete a back rack Push Press and lower the bar to the front rack.
Build to a Moderate/Heavy weight.
For Time
800m Run
-Rest 2:00-
75 Wall Balls (20/14)
-Rest 2:00-
30 Back Squats (135/95)
8 minute AMRAP:
100 meter run
10 pvc pass thrus
10 pvc good mornings
100 meter run
10 spiderman lunges
10 cossack squats
100 meter run
10 air squats
10 pvc figure 8’s
Teams of 2:
100 Calorie Row
100 Wall Balls
100 Ab Mat Sit Ups
100 Deadlifts
100 KB swings
100 Burpees
100 KB swings
100 Deadlifts
100 AB Mat Sit Ups
100 Wall Balls
100 Calorie Row
1 mile run split between partners
EMOM 7
Minute 1- Easy Row
Minute 2- 10 KB Deadlift into Max Russian Swings
Minute 3- 10 Single DB Strict Press into Max Overhead Hold
Minute 4- Moderate Row
Minute 5- 10 Floor Press into Max Floor Press Hold (arms locked out)
Minute 6- 10 Sit-Ups into Max Hollow Hold
Minute 7- Fast Row
Every 3:30 x 4 Sets
8/8 SA Arnold Press
10-12 DB Floor Press
12-16 Single DB Skull Crusher
EMOM 18
Minute 1- :45 Max Calorie Row
Minute 2- :45 KB Swings (53/35)
Minute 3- :45 Sit-Ups
Score is Total Reps
