2 Lap Jog
Dynamic Stretches
Break into 2-3 groups if necessary (all 9′ circuits)
3x 450/400m row sprint on 3′ Interval
9′ Amrap
20 Plate Thrusters
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
10e Front Plank Hip Rocks
9′ EMOM
12 …
10′ dynamic Warm up
Hurdle mobility
3x suicides on turf (5-10-15-20-25-30) on 2:30-3′ interval
4x 4′ rounds w/ 60″ rest between
300/250m row
10/8 Cal bike
100 jump rope
Amrap DB Burpee to Thruster (30/20)
3′ Row
3′ Bike
3′ Jump rope
Dynamic Stretches
8′ Amrap
Turf sprint 2x down and back
6 super burpees
8 v-ups
10 Rocket Jumps
8′ Amrap
20m Plate OH Walking Lunges
15 plate toe touches
20m plate push
10e plank hip rocks
10e plate Russian twists
8′ Amrap
10 DB …
2 Lap jog
3′ jump rope
Dynamic stretches
20-16-12-8-4
Row Cal
Bike Cal
Super Burpee box jump
DB strength x3 moderate pace
DB reverse lunge x8e
DB SA OH press x8e
DB RDL x12
Coaches choice core series
Read More →
1 Lap Jog
3′ Jump Rope
Dynamic Stretches
6′ EMOM
5 Slam Ball
5 Box Jumps
10e Mtn Climbers
4′ Challenges for total distance
As far as possible in 4 minutes – 90″ rest between
Run (down and backs on the track)
Row
Bike
2′ Challenges
As many …
10′ Dynamic Warm up
6 Rounds on 2:15 w/ 45″ rest
300m Row then…
Rd 1: Amrap Plate Thrusters (20/15kg)
Rd 2: Amrap V-up
Rd 3: Amrap Super Burpee
Repeat w/ 10/8 Cal Bike
Repeat w/ 100 Jump Rope
5’ Plank Series
Read More →
3 Lap Jog
Dynamic Stretches
3 Rounds in any order for time… (finish an exercise before moving on)
30 Wall Balls
30 Double Unders (75 Singles)
30 KB Swings (24/16)
30/25 Cal Row
30 Burpees
30 Ab Mat Sit ups
30 Box Step ups …
10′ Dynamic Warm up
Run Intervals 4x on 2’
Sprint Front of building to opposite side of lot
Rest 2′
Row Intervals 3x500m on 4:30
Bodyweight Intervals
20″ on/10″ off rotating through x4 each
Bodyweight squat
Pushup
Walking Lunge
Russian Twist
3 Rounds Warm up pace
100 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic stretches
For time
2 Rounds
800m Run
750m Row
.75 Mile bike
Rest 3′ then right into (check your own clock)
3 Round Sprint
25 BW Squats
20 V ups
15 …
10 Dynamic WU
Hurdle Mobility
8′ Alt. EMOM
1. 12 Rope Slams
2. SB scoop vertical throw x8
Buy in: 800m run (2 laps)
5 rounds for time
16 Box Step ups
16 Ab Mat Sit ups
16 DB plank Rows (8e)
16 American KB …
