12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
25’ AMRAP:
30 Wall Balls
30 Double Unders (75 Singles)
30 KB Swings
30 Cal Row or Bike
30 Super Burpees
30 V-Ups
30 Box Jumps
300m Run
*Movements can be done in any order BUT you must complete […]
3 Rounds Warm up pace:
50 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic Stretches
4 x 300m run on 3:00 Interval
Rest 3:00
4 x 500/400m Row on 3:00 interval
6’ AMRAP
DB Deadlift
DB Hang Clean
DB Squat (at shoulders)
DB […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
3’ on/1’ off x 3 Rounds:
8 MB Slam
12 Sit Throughs
16 Goblet Reverse Lunges
Then, AMRAP Row Cals
3’ on/1’ off x 3 Rounds:
8 Super Burpees
12 V-ups
16 KBS
Then, AMRAP Bike Cals
Plank Series- […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
15’ AMRAP:
300m Run
8 Deload Push-ups
10 Abmat Sit-ups
12 SA DB Snatch
Alt. Tabata Intervals (Rest 90” between circuits)
A1. Alt. SA KB Dead Clean
A2. Mtn. Climbers
B1. KB Swings
B2. Plank Shoulder Taps
C1. Bicycle Twists
C2. Alt. SL […]
12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
6’ On/2’ Off x 4 Sets (2 Each):
1. AMRAP
12 KBS
16 Ab Mat Sit-ups
12/10 Calorie Row
2. AMRAP
12 MB Side Slams
16 Goblet Reverse Lunges
60 Single-Unders
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
For Time: (30’ Cap)
600m Run* (2 Laps around building)
5 Rounds:
8 SA Hang DB Snatches
10 DB Goblet Lunges
12 L-Overs
600m Run (2 Laps)
5 Rounds:
8 SA DB Clusters
10 SA DB Rows
12 Alt. SL V-ups
600m Run (2 […]
4’ Row
4’ Bike (Keiser or Echo Bike)
Dynamic Stretches
4’ On/2’ Off x 3 Rounds:
Row 300/250m
Then, AMRAP
12 Ab Mat Sit-ups
9 KB Swings
6 Box Jumps
4’ On/2’ Off x 3 Rounds:
Bike 1K/0.8K
Then, AMRAP
12 DB Plank Rows (6e)
9 DB Deadlifts
6 DB Floor Press
(Alternate […]
12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Rowing Intervals:
3x 400/350m on 3′
4x 250/200m on 2′
4x 125/100m on 1:15
2 Rounds – 40″ on/20″ off
1. Box Jump
2. Deload Push-up
3. MB Toe Touches
4. Lunge Jumps
5. Goblet Squat
6. Hollow Rock
7. Rest