WARM UP
3X 200M RUN + 8 DOWN DOG WALKS
CONDITIONING (TEAMS OF 2)
4 RFT
-400M RUN
-20 POWER SNATCH 115/75 LBS
- 30 DB RENEGADE ROWS 35/25 LBS
Read More3X 200M RUN + 8 DOWN DOG WALKS
4 RFT
-400M RUN
-20 POWER SNATCH 115/75 LBS
- 30 DB RENEGADE ROWS 35/25 LBS
Read More3X 10 BANDED LAT PULL DOWNS + 20 GLUTE BRIDGE MARCHES
A) 4X 8 DB BENCH ROW W/ ROTATION/ARM, REST 1 MIN
B) 4X30-60s RING HOLLOW BODY HOLD, REST 1 MIN
12 MIN CLOCK
5-10-15-20-25-30-35....ETC...
-WALL BALLS 20/14 LBS
-HANG PWR CLEAN 95/65 LBS
-3X40M SHUTTLE RUN (20M DOWN/BACK)
**RX+ (30/20LBS WB, 115/75LBS)
Read MoreREST 30s
5X5 TNG PUSH PRESS, REST 2 MINS
FOR TIME
-400M RUN
-40 DEADLIFTS 185/130 LBS
-40 SINGLE ARM OVERHEAD LUNGES 50/35LBS (SETS OF 10)
-400M RUN
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3 RDS EASY
-50FT BEAR CRAWL
-30 SINGLE JUMP ROPE
-1 MIN BIKE/ROW
40s ON, 20s OFF FOR 20 MINS
A) ASSAULT BIKE FOR CALS
B) 40M SHUTTLE SPRINT (20M DOWN/BACK)
C) ROW FOR CALS
D) 40M SHUTTLE SPRINT (20M DOWN/BACK)
5-8 MINS STRETCHING (COUCH/ SINGLE LEG BENCH HAMSTRING STRETCH)
Read More3X10 DB BENCH PULL OVERS + 10 SCAPULAR PUSH UPS
A) 4X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 4X8-10 RING PUSH UPS, REST 1 MIN
10 MIN AMRAP
- 200M RUN
-35 DOUBLE UNDERS
- 15 KB GOBLET SQ 53/35LBS
**RX+ (50 DU, 70/53LBS KB)
Read More3X 10 BANDED LATERAL SQ WALKS/SIDE + 30s PIGEON STRETCH/SIDE
4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2-3 MINS
21-15-9 REPS FOR TIME
-BURPEE BOX JUMP PVERS 24"/20"
-KNEES TO ELBOWS
-ALT. DB SNATCH 50/35 LBS
**RX+ (30"/24" BOX, T2B, 75/50LBS DB)
Read More3X200M RUN + 20 HOLLOW BODY ROCKS
3X600M RUN + 20 BENT KNEE SIT UPS + 200M RUN
REST 90s
5 MINS EASY ON MACHINE
Read More3X200M RUN + 10 D-BALL SLAMS 20/10LBS
20 MIN AMRAP
-50 WALL BALLS 20/14LBS
-50 DOUBLE UNDERS (EACH)
-40 BOX JUMPS 24"/20"
-40 TOES TO BAR
-30 PULL UPS
-30 BAR FACING BURPEES
-20 PWR CLEAN 135/95LBS
-20 STOH 135/95LBS
-10 SNATCH 135/95LBS
-10 MUSCLE UPS (RING OR BAR, SUB. HSPU OR BOX HSPU )
Read More8 MINS EASY
-30s BIKE/ROW
-20 GLUTE BRIDGES
-10 D-BALL SLAMS 20/10 LBS
16 MIN CLOCK
-100M SHUTTLE RUN (50M DOWN/BACK)
-50FT BEAR CRAWL
-100M SHUTTLE RUN
REST 30s
-400M WALK
Read More6 MINS EASY
-6 DOWN DOG WALKS
- 20 SUPERMAN BACK EXT.
-100M SHUTTLE RUN (50M DOWN/BACK)
-2 MINS ON, 2 MINS OFF FOR 20 MINS
-16/12 CAL ROW
-AMRAP CALS ON BIKE
5-8 MINS STRETCHING (COUCH/SUPINE TWIST)
Read More-600M JOG
20s ON, 40s OFF FOR 12 MINS
-V-UPS
-WEIGHTED RUSSIAN SEATED TWIST 20/10LBS
- HOLLOW BODY HOLD
15 MIN AMRAP
- 10 BURPEE BOX JUMPS 24"/20"
-1 4 ALT. DB SNATCH 50/35LBS
-30 DOUBLE UNDERS
Read More-1 MILE RUN
-100 PULL UPS
-200 PUSH UPS
-300 AIR SQUATS
-1 MILE RUN
(THERE WILL DIFFERENT WAYS OF DOING THIS WORKOUT AND ALSO SCALABLE OPTIONS AS WELL)
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3X200M RUN + 50FT BEAR CRAWL
25 MIN AMRAP
-33 DB BURPEE BOX STEP OVERS 24"/20" 20/15LBS
-86 DOUBLE UNDERS
-5X100M SHUTTLE RUN SPRINT (ONE AT A TIME)
Read More(3 SETS) 5 CLEAN GRIP DEADLIFT + 5 CLEAN PULL + 3 PWR CLEAN + 3 FRONT SQ
REST 1 MIN
12 MIN EMOM
-1 HANG CLEAN SQ + 1 FULL CLEAN SQ
FOR TIME
-30/24 CAL ASSAULT BIKE
-20 DEADLIFTS 185/130 LBS
-10 WALL WALKS
**RX+ (40/30 CAL BIKE, 225/160LBS, 20 HSPU)
Read More6 MINS
-6 DB WINDMILL/SIDE 15/10 LBS
- 8 SIDE PLANK ROTATION/SIDE
-10 QUADRUPED ALT. ARM/LEG HIP EXT.
4 SETS
-12/9 CAL BIKE
-200M RUN
-20 D-BALL SLAMS 20/10LBS
-200M RUN
REST 2 MINS
-400M WALK
Read More3X 15 HOLLOW BODY ROCKS + 10 DB BENCH PULL OVERS
A) 4X10 DB SIDE PLANK CRUNCHES/SIDE, REST 1 MIN
B) 4X6-8 STRUCT CHIN UPS (C2B OPTIONAL), REST 1 MIN
10 MIN CLOCK
REPS 2-4-6-8-10-12...ETC...
-STOH 95/65 LBS
-T2B
-100M RUN
**RX+ (115/75LBS, GHD SIT UP)
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