10′ Dynamic Warm up
Partner Explosive MB Throws 2x6e
Btw Legs Forward
OHB
Squat Chest Throw
Bike: 5×30″ on/30″ off
Rest 90″
Shuttle run 5-10-15-20 x4 on 1:15
Rest 90″
Row: 5×30″ on/30″ off
Rest 90″
Shuttle run 5-10-15-20 x4 on 1:15
3 Lap Jog
4′ Jump Rope
Dynamic Stretches
3 Rounds for Time (Endurance Triathlon broken up) (start at different stations and jump around if needed due to amount of people)
500m Row
500m Run
.5 Mile Bike
4×30″ on/20″ off
Plate Thrusters
Plate Crunch …
3 Lap Jog
3′ Bike
Dynamic Stretches
6x100m Run on 1:15
21 Cal Row
6 BB Cluster (Clean to thruster) (40/28 – heavier if you want)
6 Box Jumps
18 Cal Row
6 BB Cluster
6 Box Jumps
15 Cal Row
6 BB Cluster
6 Box Jumps
12 …
3 Rounds:
300m Run
15 Squats
10 GM
5e Lunges
Dynamic Stretches
Resisted Sprints 6x30m
3 Rounds For Time… (15′ Cap)
10 Super Deload Burpees
20 Alt. DB Snatches
30 V-ups
40m Plate Push
500m Row
2x Upper Body Accessory Strength if time
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10′ Jog Warm-up
Dynamic Stretches
12′ EMOM
Minute 1: 8/6 Calorie Bike Sprint
Minute 2: 100m Sprint
Minute 3: 40m Light Sled Sprint (try to put some weight on)
*Push hard when its time to work!
Rest 3’
12’ EMOM
Minute 1: 5 Burpee …
8′ AMRAP Warmup Pace
100 Jump Rope Contacts
100m Jog
10 BW Squats
10e Shoulder Taps
Dynamic Stretches
4 Rounds for Time
Run to White Tiger and Back
15 MB Slams
20m Traveling Burpees
20e Mountain Climbers
20m Bear Crawl or Crab Walk
15 MB V-ups
4 Rounds:
30″ …
10′ Dynamic Warm up
Speed Development Drills
3x300m on 3′
4x200m on 2′
4x100m on 1:15
3 Rounds – 30″ on/15″ off – 45″ btw rounds
Box Jump
MB Pushup Roll
MB Toe Touch w/ OH tap
Lunge Jump
DB Hang Snatch (Switch Halfway)
Hollow Rock
Bond Park Partner “Triathlon”
Meet at the Boathouse at 9am
1. Sandbag Ruck Run – Lake Loop Trial (~2 miles)
One sandbag between the pair – switch whenever you want
2. Tandem Kayak/Canoe 2x across lake
3. Partner Workout for …
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4′ Row
4′ Jump Rope
Dynamic Stretches
6x 2:00 Interval w/ 1′ rest between
300m Run + Amrap of the following
1. BB (or DB) Shoulder to OH (40/28kg)
2. Bar Facing Super Burpees
3. Back Squat (or Goblet)
Repeat
WB wall tosses (out …
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8′ Jog down Greenway
Dynamic Stretches
4x30m Hill Sprints
8x 2:30 Interval
1.) 450/400m Row
2.) 20 Wall Ball Catch and Release
15e Mountain Climbers
10 V-ups
3.) 450/400m Row
4.) 20 KB Swings
15e MB Russian Twists
10 Pushups
*Repeat
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