12′ Dynamic Warm up
(Multidirectional locomotion + Dynamic Stretches)

2’ Work / 0:30 Rest x 6 Rounds
(3 running / 3 rowing intervals)
Buy in: 300m Run / 300m Row
In remaining time complete:
– KB Swings (24/16)
– V-ups
– MB Slams

4 rounds each
20″ on/15″ […]

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

18′ AMRAP
12 DB Thrusters
21/15 Calorie Row
10 Super Burpees
300m Run

Rest 3’

5’ AMRAP with a Partner
Partner A: 9/6 Calorie Bike
Partner B: Plank

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

25′ AMRAP – Groups of 3
Partner A: Row for Cals

Partner B: AMRAP 10 KB Swings + 10 V-ups + 10 Shoulder tap Push Ups

Partner C: 300m Run

*When Partner C returns from the […]

3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

20’ AMRAP:
30 Wall Balls
60 Jump Rope Singles
30 KB Swings (24/16)
30/25 Cal Row
30 Ring Rows
30e Bicycle Crunches
30 Box Jumps
300m Run

Midline Stability – 3 Rounds:
15 Seated Pike […]

3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Rotate Through 2x 40″ on/20″ off
Plate Thruster
Jump Rope
Slider Pikes
Bike Sprint
DB Burpee to Bent Over Row
(Everyone finishes on 600m Run after 2 rounds completed)

Rotate Through 2x 40″ on/20″ […]

3 Rounds Warm up pace
1’ Bike
8 Good Mornings
12e Mountain Climbers

4x on 3:30 Interval
300m Run
20 BW Squats
10 Shoulder Tap Push ups (tap ea. side + pushup = 1)

4x on 2′ Interval
60 Jump Rope
16 Plate OH Walking Lunges
12e Plate Russian […]

3 Rounds Warm up pace
1’ Bike or Row
8 Good Mornings
12e Mountain Climbers

A. Row for max distance
2’ on/1’ off x 3

Rest 3′

B. Every 3’ x 3 sets
300m Run

C. Alternating EMOM x4 each
1. 8 Goblet Squats + 8 V-ups
2. 12 […]

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

9′ AMRAP / 1:30 rest

A. 15 Cal Row
15 KB DL HP
15 V-ups

B. 15e Mountain Climbers
8 Box Jumps
8 Slider Pikes
300m Run

C. 15 Wall Balls
10 Push ups
15e Russian Twist w/ WB
10/8 Cal Bike