3 Rounds
Skip to Curb, Run Back
Dynamic Stretches
15′ EMOM
1: 200/150m Row
2: 15 Wall Balls (20/14lb)
3: 15 Hanging Knees to Elbows
Rest 3′
15′ EMOM
1: 10/7 Cal Bike
2: 15 Burpees
3: 15 KB DL HP (24/16kg)
3 Rounds Warm up pace
Run to Curb & Back
75 Jump Rope
15 Squats
Dynamic stretches
20yd Shuttle Sprints (on Turf)
8×20″ on/20″ off
Rower Intervals on 1:1 work to rest
30″/30″
1’/1′
1:30/1:30
1’/1′
30″/30″
For Time: (15’ Cap)
10-9-8-7-6-5-4-3-2-1
DB Thruster
1-2-3-4-5-6-7-8-9-10e
DB Plank Row
2 Lap Jog
Dynamic Stretches
Hurdle Mobility
3 Rounds for Time (30’ Cap)
1 Lap Run
50 Ab Mat Sit ups
40 KB Swings (24/16kg)
30 Wall Balls (20/14lbs)
20 Walking Lunge Steps
10 DB Super Burpee to Standing (2×30/20lbs)
2 Lap Jog
3′ Jump Rope
Dynamic Stretches
4x each Alternating On 2:30 Interval
1. 300m Row
10 DB Ground to OH (2×30/20lbs)
10 Hanging Knee Raises
2. 12/9 Cal Bike
16 KB DL HP
16 DB Plank Rows
3. 400m Run
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3 Rounds Warm up pace:
100 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic Stretches
12′ AMRAP
2-4-6-8-10…
Bike Calories
Plate V-ups (15/10kg)
Box Jump Over (24/20”)
12′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Super Burpee
Walking Lunge (ea.)
2 Lap Jog
3′ Bike
Dynamic Stretches
12′ AMRAP
Buy-in: 800m Run (2 Laps)
10 Burpees
15e Mountain Climber
20m Walking Lunge
12′ AMRAP
Buy-in: 1000m Row
8 Pushups
12 V-ups
16 Lateral Box Jump-Overs
Plank Series- 2×20” on/10” off
Front Plank
Side Plank (L)
Side Plank (R)
2 Lap Jog
2′ Bike
2′ Row
Dynamic Stretches
4x 2:30 Interval (right into the next round, choose your own rest)
12/10 cal bike + Amrap MB Slams
12/10 cal bike + Amrap Plate Thruster
12/10 cal bike + Amrap Plate straight …
3 Rounds
200m Run + 100m Skip
Dynamic Stretches
15′ EMOM
1: 9/7 Cal Bike
2: 20 AB Mat Sit-Ups
3: 200m Run (to dumpster and back)
Rest 3′
15′ EMOM
1: 200/150m Row
2: 15 Goblet Squats
3: 15 Hanging Knees to Elbows
3′ Jump Rope
8′ Dynamic Warm up
For Time..
2 Rounds
800m Run (2 laps)
750m Row
*Right into..
2 Rounds
40 KB Swings
20/15 Cal Bike
Strength 3x 30″ on/20″ off
Ring Row
Pushup
V-ups
10′ Dynamic Warm up
Hurdle Mobility
MB Underhand Vertical Throw 4×5
MB Slam (for power) 4×5
8x 2:30 Interval
1.) 450/400m Row
2.) 25 Wall Ball Catch and Release
20e Mountain Climbers
15 V-ups
3.) 1 Lap Run
4.) 25 KB Swings
15e MB Russian Twists
15 …
