12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

10 Min EMOM:
12/10 Calorie Row

10 Min EMOM:
Min 1: 45” Jump Rope
Min 2: 30” Burpees

10 Min EMOM:
Min 1: 30” DB Floor Press
Min 2: 30” Shuttle Sprint

Rest 2′ between EMOM’s

4’ Bike (Keiser or Echo Bike)
2 Rounds: (Warm-up Pace)
10 Cossack Squat Shifts
5 Inchworm Push-ups
10 Good Mornings

10’ EMOM
Min 1: 12 KBS
Min 2: 10 SA KB Push Press (5e)

+

5 Rounds (15’ Cap)
300m/250m Row
20 Goblet Squats
20 Russian Twist

Self-select KB weight

12′ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Partner WOD 1
12’ AMRAP
A: Run 300m
B: AMRAP
6 Push-ups
8e Shoulder Taps
10 Lateral Lunge (5e)
12 Ab Mat Sit-ups

Switch when partner A returns from run; Pick up where they left off and continue on.

Rest […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

7’ AMRAP:
10 Goblet Squats
20 Reverse Lunges
10 Burpees

Rest 2’

7’ AMRAP:
100m Run (Stop sign by dumpster)
10 SA KB Bent Over Row (5e)
20 Abmat Sit-ups

Rest 2’

7’ AMRAP:
10 KB Goblet Step-ups
10 KB SA Push Press […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

For Time: (30’ Cap)
3 Rounds:
300m Row
10 DB Devils Press (2x 40/25#)

3 Rounds:
300m Row
15 Renegade Rows (total reps)

3 Rounds:
300m Row
12 DB Hang Clean and Jerk

300m Run
Then…
3 Rounds: (Warm-up Pace)
10 BW Good Mornings
10 Shoulder Taps (5e)
10 Hollow Rocks

30’ AMRAP with a Partner
Buy-in: 100/75 Calorie Row or Bike

Remaining time AMRAP:
100 KB Goblet Lunges (total reps)
75 DB Snatches
50 KB DL HP
300m MB Run (together)

Self-select DB […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Partner Workout (1 person works at a time, Run together)

30-20-10
KBS
Abmat Sit-ups

300m Run (together)

30-20-10
Wallball
Deload Push-ups

300m Run (together)

30-20-10
Box Jump or Step-up
Ring Row

300m Run (together)

30-20-10
Goblet Squat
Walking Lunges (total reps)

300m Run (together)

12′ Dynamic Warm-up

Tabata Madness

300m Run

20 ON/ 10 OFF x 8
Air Squats

300m Run

20 ON/ 10 OFF x 8
Super Burpee

300m Run

20 ON/ 10 OFF x 8
Plank Hold

300m Run

20 ON/ 10 OFF x 8
Jump Rope

300m Run

*Tabata as a group; wait for everyone to […]