3X 10 BULGARIAN SPLIT SQ/LEG + 30s SEATED SUPINE TWIST/SIDE
5X6 BACK SQUAT @ 70-80%, REST 2 MINS
10 MIN AMRAP
-8 THRUSTERS 95/65LBS
-10 BURPEES OVER BAR
-12 BOX JUMPS 24"/20"
RX+ (115/75LBS, BAR FACING BURPEES, 30"/24")
Read More3 SETS
-50 FT BEAR CRAWL
-50 SINGLES
8 SETS
-400M /300M ROW
- 15 HOLLOW BODY ROCKS
REST 60s
5-8 MINS STRETCHING (SEAL POSE/ PIGEON STRETCH)
Read More3X200M RUN + 12ED BALL CLEAN SQ 20/14LBS
20 MIN AMRAP (REPS SHARED HOWEVER/ RUN IS TOGETHER)
-40 WALL BALLS 20/14LBS
- 40 D-BALLS OVER SHOULDER 50/20LBS
-400M RUN/ROW (ALT. BETWEEN ROUNDS)
Read More3X 3 WALL WALKS + 30s BANDED LAT STRETCH/SIDE
A) 4X10 DB SINGLE ARM SEATED ARNOLD PRESS/ARM, REST 1 MIN
B) 4X10 THREE POINT DB ROW/SIDE, REST 1 MIN
FOR TIME
-30/24 CAL ASSAULT BIKE
-200M RUN
- 30 DB BOX STEP OVERS 20"/18" (20/15LBS)
-200M RUN
- 30 BURPEES TO 6"
-200M RUN
Read More3 RDS EASY
-1 MIN ASSAULT BIKE
-20 GLUTE BRIDGE MARCHES
-200M RUN
FOR TIME
-800M RUN
REST 90s
-600M RUN
REST 60s
-400M RUN
REST 30s
-200M RUN
5 MINS EASY ON MACHINE
Read More3 SETS
- 5 CLEAN PULL + 4 MUSCLE CLEAN + 3 PWR CLEAN, REST 30s
BARBELL CYCLING
9 MIN EMOM
-3 TNG PWR CLEAN
12 MIN AMRAP
-20 SINGLE ARM DB HANG CLEAN AND JERK 50/35LBS (10R/10L)
- 15 PUSH UPS
-10 PULL UPS
**RX+ (70/50LBS DB, RING PUSH UPS, C2B PULL UPS)
Read More3 RDS EASY
-200M RUN
-6 BURPEE BROAD JUMPS
-12 AIR SQUATS
18 MIN, 40s ON, 20s OFF
-D-BALL SLAMS 20/10LBS
-20FT SHUTTLE BEAR CRAWLS (10FT DOWN/BACK)
-ASSAULT BIKE
5-8 MINS STRETCHING (COUCH STRETCH/ STRADDLE STRETCH)
Read More3X 10 BANDED MONSTER WALK (FORWARD/BACKWARD) + 30s COUCH STRETCH/SIDE
4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2 MINS
3RFT
-400M RUN
- 12 BURPEES ONTO 45LBS PLATE
-30 DOUBLE UNDERS
Read More
3X 20-30s HOLLOW ROCK HOLD + 30s TWISTED CROSS STRETCH/SIDE
A) 4X6-10 RING DIPS, REST 1 MIN
B) 4X8 SIDE PLANK CRUNCHES/SIDE, REST 1 MIN
14 MIN CLOCK (REPS 5-10-15-20-25-30.... ETC )
-DEADLIFT 185/130LBS
-TOES TO BAR
-BOX JUMP OVERS 24"/20"
**RX+ (225/160LBS, GHD SIT UPS, 30"/24" BOX)
Read More6 MIN EASY
-30s BIKE
- 30s HOLLOW BODY HOLD
-30s AIR SQUAT HOLD
5 SETS
-9/6 CAL BIKE
- 200M RUN
-12/9 CAL ROW
REST 2 MINS
-5 MINS STRETCHING (SINGLE LEG BOX STRETCH/ PIGEON STRETCH)
Read More3X200M RUN + 50FT QUADRUPED CRAWL
16 MIN AMRAP
-80 WALL BALLS 20/14
-200M RUN
-60 ALT. DB SNATCH 50/35LBS
-200M RUN
-40 BURPEE BOX JUMP 24"/20"
-200M RUN
-20 CAL ROW
-200M RUN
Read More3X10 BENCH DB PULL OVERS + 15 PVC GOOD MORNINGS
A) 4X6-10 STRICT PULL UPS (WEIGHTED OPTIONAL) , REST 1 MIN
B) 4X10 WEIGHTED HIP EXT., REST 1 MIN
10 MIN CLOCK
-800M RUN
THEN AMRAP
- 10 STOH 95/65LBS
- 10 BACK SQ 95/65LBS
**RX+ (115/75LBS)
Read More3X 200M RUN + 10 DOWN DOG WALKS
4 SETS (SPRINT EACH SET)
-400M/300M ROW + 400M RUN
REST 3 MINS
600M WALK
Read More5-8 MINS SNATCH BALANCE & SNATCH SQ WARM UP DRILL
12 MIN EMOM
-1 POWER SNATCH + 2 OHS
30-20-10 REPS FOR TIME
-KB SWINGS 53/35LBS
-KB GOBLET SQUATS
**RX+ (70/53LBS)
Read More6 MINS EASY
-20 ALT. ARM/LEG QUADRUPED HIP EXT.
-8 DB WINDMILL /SIDE 15/10LBS
-20 SINGLES
20 MIN CLOCK
-10 BENT KNEE SIT UPS
-10 D-BALL SLAMS 20/10LBS
-200M RUN
REST 30s
5 MINS EASY ON A MACHINE
Read More3X 8 SINGLE ARM BANDED LATERAL RAISES/ARM + 3 PLANK WALK OUT
A) 4X8 BARBELL Z-PRESS, REST 1 MIN
B) 4X8 BENT OVER BARBELL ROW, REST 1 MIN
6 RFT
-12 BOX JUMPS 24"/20"
-8 DB DEVIL PRESS 20/15LBS
-25 DOUBLE UNDERS
**RX+ (30"/24", 35/25LBS DB, 40 DOUBLE UNDERS)
Read More3 RDS EASY
-10 BANDED LATERAL SQ WALK/SIDE
-8 DOWN DOG WALKS
20 MIN CLOCK
-20/16 CAL ASSAULT BIKE
-10 BURPEE BROAD JUMPS
REST 1 MIN
400M WALK
Read More3X200M RUN + 10 MED BALL CLEAN SQ 20/14LBS
4 RDS FOR TIME
-40 CAL BIKE/ROW (ALT. BETWEEN BIKE AND ROW)
-30 PULL UPS
-20 FRONT RACK LUNGES 115/75LBS
Read More3X 10 SCAPULAR PUSH UPS + 10 DB BENCH PULL OVER
4X10 CLEAN GRIP BENCH + AMRAP UNBROKEN PUSH UPS, REST 3 MINS
10 MIN AMRAP
-20 WALL BALLS 20/14LBS
-20 ALT. DB SNATCH 50/35LBS
Read More