3 Lap Jog
4′ Row
Stretch
4 Rounds: (ends up being a continuous lap around AL)
100m Run (start at go line, do exercises out back)
15 Wall Ball
12 Hanging Knee Raises
10 Sandbag over Shoulder tosses (40/60lbs)
200m Run (start out …
2 Lap Jog
4′ Double Under Practice
Dynamic Stretches
If necessary split group between two 8’ circuits
8’ Amrap
250m Row
10 Super Burpees
10 Box Jumps
Rest 2′
4x300m Run on 2′ Interval
Rest 2′
If necessary, split group between two 6’ circuits
6’ Amrap
10/8 cal …
3 Rounds WU Pace:
300m Row
20 Jumping Jacks
15 Squats
10 Good mornings
Dynamic Stretches
Tabata Row/Bike (8×20″ on/10″ off)
Rest 2′
Tabata Bike/Row (whichever wasn’t done the first time)
2 Rounds:
40″on/20″off
Plate Thruster
MB Lying to Standing
Plate walking lunge w/ twist
MB Push Ups …
2 Laps
3′ Jump Rope
Dynamic Stretches
2 Full rounds (2 Rounds at each station before rotating)
35″on/25″off
DB Thrusters (30/20kg)
Pushup
Bike
Burpee Slam Ball
Bicycle Twist
Run 300m to finish the round
Rest 1:30 before starting round 2
2-3x Hanging Ab Series (10e front raise, …
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2 Rounds Warm up
300m Row
300m Run
20 BW Squats
Dynamic Stretches
4 Rounds each
Partner A: 300m Run
Partner B:
12 DB Thrusters (30/20)
15 Wtd Ab Mat Sit ups (10-20lb SB)
Switch when both are done
4 Rounds each
Partner A: 300m row
Partner …
300m Run + 8′ Dynamic Warm up
Sprint development drills
Rotating Tabata x4 rounds each
-Slam Ball
-Mountain Climber
-Jump Rope (Singles or Doubles)
5x 3:00 Interval w/ 45″ Rest
Run 400m then for the remainder of the time complete AMRAP of:
Round …
1 Lap Jog
8′ Dynamic Warmup
25-20-15-10 (Ladies 22 Cals and decrease by 5 each round)
Cal Row
Plate Thrusters
MB V-up
Walking Lunge Steps
Rotating through 30″ each exercise x4 rounds
Jump Rope
Mountain Climbers
Russian Twist
Rest 30″
2 Rounds
Run from front door to Triangle Trade Dr. and back
10 GM + 10e shoulder taps + 10 walking lunges
Dynamic Stretches
Partner Row Intervals for max distance
On 1:30 interval, switch in and out of rower for …
3 Lap Jog
Dynamic Stretches
Rowing Intervals
1x500m on 3:30
2x300m on 2:30
3x100m on 1:30
EMOM x4 Rounds
15 Plate Thrusters
8 Burpee to Box Jump
15 Hollow Rocks
8 Shoulder Tap Pushups
10′ Dynamic Warm up
15′ EMOM
1: 10/8 Cal Bike
2: 20 AB Mat Sit-Ups
3: 200m Run
Rest 3′
15′ EMOM
1: 200/175m Row
2: 15 Goblet Squats
3: 15 Hanging Knees to Elbows
