2 Lap Warm up Jog
Dynamic Stretches
5x on 1:30 Interval
10 Alt. Lunge Jumps
10 MB Side Slams
3 Rounds, 4’ on/1’ Off:
1 Lap Run
AMRAP:
6 Super Burpees
6 Box Step-overs
3 Rounds, 4’ on/1’ Off:
20/15 Cal Bike
AMRAP:
10 Alt. SA DB …
10’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
Partner MB Shuttle Runs – 5 sets of 5-10-15-20yd Out & Back Runs
1st Partner runs with the MB, sets it at 5yds, and runs back to the …
4’ Bike
4’ Row
Dynamic Stretches
For Time: (30’ Cap)
Run 1 Lap
3 Rounds:
15 DB Push Press (30/20lb)
15e Side Plank Hip Dips
Run 1 Lap
3 Rounds:
15 DB Hang Cleans
30yd Bear Crawl (15yd FWD, 15yd BWD)
Run 1 Lap
3 Rounds:
15 DB Burpee …
3 Rounds – WU Pace
1 Lap Jog
10 BW Good Mornings
10 Reverse Lunges
10e Shoulder Taps
Dynamic Stretches
For Time (16’ Cap)
50/40 Cal Row
25 Burpees over the Rower
40/30 Cal Row
20 Burpees over the Rower
30/20 Cal Row
15 Burpees over the …
3 Rounds Warm up pace:
100 Jump rope
5e Curtsy Lunges
5 Inchworm Push-ups
10e Mtn. Climbers
Dynamic Stretches
Hurdle Mobility
9′ AMRAP
Buy-in: 2 Lap Run
5 Pull-ups
10 Wall Balls (20/14lb)
15e WB Russian Twists
2’ Rest
9′ AMRAP
Buy-in: 40/30 Bike Cals
10 …
10’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
5’ Sprint Drills
Bleep Test (Record results for ZP)
8’ AMRAP
10/7 Cal Row
15 Ab Mat Sit-ups
10 Push-ups
Core Series – Coach’s Choice
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3 Rounds – WU Pace
1 Lap Jog
10 BW Good Mornings
10 Reverse Lunges
10e Shoulder Taps
Dynamic Stretches
3 Rounds on 2’ Interval – (1:30 to complete station, 0:30 to transition)
40yd Sled Push + 12 MB Slams
12/9 Cal Bike …
3’ Row
3’ AMRAP (10 BW Good Mornings + 5e Side Lunges + 10 Straight Leg Sit-ups)
Dynamic Stretches
10’ AMRAP
16 Alt. SA DB Ground to OH (30/20lb)
12 Skater Jumps
8 Hanging Knee Raises
Rest 2’
For Time (20’ Cap)
Row 800-600-400-200m
Run …
3’ Bike
3’ Row
Dynamic stretches
“Cindy” (Record result for ZP)
20’ AMRAP
5 Pull-ups
10 Push-ups*
15 BW Squats
*Push-ups to easy button + 5kg plate
4 Rounds 30” on/30” off:
1. KB Swings
2. Jump Rope
3. MB Side Slams
3 Rounds Warm up pace:
100 Jump rope
5e Curtsy Lunges
5 Inchworm Push-ups
10e Mtn. Climbers
Dynamic stretches
9′ AMRAP
Shuttle Run 5-10-15-20yd
10 DB Clusters (30/20lb)
15e Bicycle Twists
2′ Rest Break
9′ AMRAP
15 WB Catch & Release
15e Russian Twist …
