1200 M Bike
+
2x:
5 High Hang Pulls
5 Good Mornings
5 Front Rack Lunges Per Leg
5 Power Jumps
Every 10 Minutes For 40 Minutes:
1500 M Bike
25 KBS
25 Box Jumps (20/16″)
25 Ab Mat Situps
1200 M Bike
+
2x:
5 High Hang Pulls
5 Good Mornings
5 Front Rack Lunges Per Leg
5 Power Jumps
Health/Function:
5X5 Hang Power Clean
16 Minute AMRAP:
12 KBS (1.5/1.0)
12/10 Calorie Bike
12 Box Jumps (24/20″)
Health/Function:
16 Minute AMRAP:
10 KBS
10/8 Calorie Bike
10 Step Ups
*KB Calf Smash
*KB Tricep Smash
*Banded Lat Distraction
2X:
3 Inchworm Pushups
6 Grasshoppers Per Leg
3 Sampson Stretch Per Leg
6 Side Lunges Per Leg
12 PVC Pass Thrus
200 M Row
EMOM For 30 Minutes:
1st: 12-15 Wall Balls
2nd: 9-12 DB Push Press
3rd: 12-15 Calories
4th: 9-12 Burpees Over Rower
5th: Rest
2X:
3 Inchworm Pushups
6 Grasshoppers Per Leg
3 Sampson Stretch Per Leg
6 Side Lunges Per Leg
12 PVC Pass Thrus
200 M Row
Every Minute On The Minute For 20 Minutes:
1st: 5 Back Squats @ 40×1 Tempo @ 60% 1RM
2nd: 6-8 Single Arm DB Press Left @ 40×1 Tempo
3rd: 6-8 Single Arm DB Press Right @ 40×1 Tempo
4th: Rest
Row Sprints: 5x:20 On/1:40 Off
Hollow Rock Holds: 4X:20-:30 On/1 Minute Off
Health/Function:
Plank Hold
*Runner’s Stretch
*Pigeon
*Butterfly
3 Rounds:
4 Grasshoppers Per Leg
8 Single Arm DB Press Per Arm
8 Bar Kips
4 Lunges Per Leg
150 M Row
Teams Of 3 (2 People Work/1 Rests):
30 Minute AMRAP (Rotate To Next Station Every 2 Minutes)
Station A:
5 Pullups
5 DB Hang Power Snatch Right (40/25)
5 DB Hang Power Snatch Left
10 Front Rack DB Walking Lunges (5/Leg)
Station B: Max Meters Row
Station C: Rest
*Leave Rower On Entire Workout
*Person Rotating From C To A Picks Up Where Your Teammate Was In The Round
* Station A-Each Full Round Counts As 250 M To Add At The End To Station B Running M Score
Down+Back:
Toe Walks
Elephant Walk
Karaoke
High Knees
Buttkicks
Power Skips
+
2 Rounds:
4 Empty Bar Thrusters
4 Tempo Pushups @ 40×1
15 Bounding Jumps
125 M Run
Every 4 Minutes For 28 Minutes Complete The Following:
8 Thrusters (95/65)
30 Double Unders
300 M Run
8 HSPU
*RX+=Strict HSPU/(135/95)
Health Function Option:
10 Wall Balls
15 Box Step Ups
200 M Run
10 Cage Assisted Pushups
*BB Calf Smash
*Shoulder Against The Wall Hold
*LAX BALL Glute
Down+Back:
Toe Walks
Elephant Walk
Karaoke
High Knees
Buttkicks
Power Skips
+
2 Rounds:
4 Empty Bar Thrusters
4 Tempo Pushups @ 40×1
15 Bounding Jumps
125 M Run
Every 4 Minutes For 32 Minutes:
8 Hand Release Pushups
12 Thrusters (65/45)
24 Double Unders (48 Singles+6 Broad Jumps)
125 M Run
1000 M Bike
+
2 Rounds:
10 1 Legged KB DL Per Side
10 KB Halos Each Direction
10 KB Romanian DL
10 Russian KBS
Health/Function:
1X5-6 Reps
2X4-5 Reps
2X3-4 Reps
5 Rounds:
15/12 Calorie Bike
3 Rope Climbs (15 Ft)
Rx+=2 Legless
Health/Function Option:
5 Rounds:
12/10 Calorie Bike
8 Plank Pulls Per Arm
8 K2E Or 12 Ab Mat Situps
*Banded Hamstring Pull
*Cobra Pose
*LAX BALL Scapula
1000 M Bike
+
10 1 Legged KB DL Per Side
10 KB Halos Each Direction
10 KB Romanian DL
10 Russian KBS
For Time:
1500 M Bike
8 Rope Climbs
50 Ab Mat Situps
1500 M Bike
6 Rope Climbs
40 Ab Mat Situps
1500 M Bike
4 Rope Climbs
30 Ab Mat Situps
*Scaled=Seated Rope Pulls
2X:
24 Standing Calf Raises
12 Calorie Row
9 Air Squats @ 30×1 Tempo Thumbs On Shoulders
6 Half Burpees
3 Tuck Jumps
4 Rounds:
:30 Max Effort Burpees
:30 Max Effort Box Jumps (30/24″)
1 Minute Max Effort Over The Shoulder Ball Slam (50/30)
2 Minute Max Effort Calorie Row
-Rest 2 Minutes-
Banded Pull Aparts: 3X12-15 Reps; Rest 2 Mins
*Couch Stretch
*Banded Grasshopper Hold
*KBS Calf Smash
