Warm-Up5 Minute Bike Ride
250 M Calories Skierg
Then;
Max Effort Box Jump (10 attempts)
Then;
7×2 Power Cleans @75% of Power Clean
7×7 Parrallette PushUps
Then;
4×4 Bench Press @80%
Then;
3 Sets
15 Incline DB Chest Press
Then:
10 Sets
10 KB Swings
5/8 Dips
Then;
FOR TIME
400 M Run
25 PushUps
50 KB Swings
25 PushUps
400 M Run
Then;
Stretch
WarmUpHip Opening & Squat Patterning
Then;
6 Sets
2 FrontSquats 70%
5 PullUps
Then;
5 Rounds
10 KettleBell Goblet Squats (16/24)
10 Calories Assault Bike
20 Rope Slams
Rest 1:30
Then;
FOR TIME:
50 Walking Lunges
50 TRX Rows
50 Calories Bike
50 TRX Rows
50 Walking Lunges
Then;
Stretch
WarmUp3 Sets
250 M Skierg
Then;
45-60 Minute EMOM
Minute 1: 5 Thrusters (115/75)
Minute 2: 5 PullUps
Minute 3: 10 Calories Rower
Then;
1 Mile Run @80%
Then;
Rest & Recover
Warm-UpTabata Bike Sprints @70% Intensity
Then;
4×4 Front Squats @65,70,75,80%
Then;
4×4 BackSquat @60,65,70,75%
Then;
2×20 Zercher Squats @35% of Front Squat
Then;
5 Rounds
1/2 Mike Bike Sprint
10 PushUps
5 PullUps
Rest 1:00 & Repeat
Then;
10 Rounds FOR TIME:
5 KB Front Squats (16/24)
5 Burpees
10 Calorie Row
Then;
5 Minute Lateral Sled Drag (20M per side)
Then;
Stretch
Warm-Up
1000 M Row
Then;
7×5 TrapBar Deadlift @85% of Deadlift
7×5 Weighted PushUps
Then;
5 Rounds
50 M Farmers Walk
50 M Bear Crawl
Then(
5 Rounds
10’DB Snatches (50/75)
50 M SandBag Barry
Then;
Death by 3 Calorie Row
3-9-18-30-45-63-84
* Every minute in the minute hit each calorie
WarmUp2 Sets
25 BandTears
15 BallSlams
5 PushUps
250 M Row
Then;
6 Sets
3 Pause Bench Press @75%
Then;
4 Sets
15 Incline DB Chest Press
10 Double KB Swings (16/24)
5 KB Pause Front Squats (16/24)
Then;
4 Sets (Chill Pace)
15 KB Swings
10 Dips
5 Burpee PullUps
Then;
3 Rounds For Time:
25 American Swings (16/24)
50 Walking Lunges
25 PushUps or Dips (Smallest set- 5s)
50 Double Unders (100 Single Skips)
Then;
2 Sets
Hanging Leg Raises (Near Failure)
Waiter Carry (50M)
25 Back Extensions
Then;
Stretch!
WarmUp-4 Sets
250 M Row
Rest 1:00 & Repeat
Then;
20 BackSquats @50%
15 BackSquats @55%
12 BackSquats @60%
10 BackSquats @65%
8 BackSquats @70%
6 BackSquats @75%
2×3 BackSquats @80%
Then;
15 Minute EMOM
Minute 1: 10 Goblet Squats (16/24)
Minute 2: 15 Lat PullDowns
Minute 3: 30 Battle Rope Slams
Then;
5 Sets (Chill Lace):
20 Walking Lunges
10 TRX Rows
40 Meter Front Loaded Carry (2KBs)
Then;
Assault Bike Reverse Tabata (max calories)
Then;
4 Sets
:30 on – :30 off on Skierg
Then;
2 Sets
Weighted Plank (1:00 max)
PullUps Near Failure (10+ , use bands of necessary)
FOR TIME: (45 Minute Time Cap)
4 Rounds
500 M Row
1/4 Mile Run
75 Double Unders (150 Single Skips)
50 Russian KB Swings (16/24)
25 PushUps
15 Calories Skierg
5 Burpee PullUps
WarmUpHip Openers, Squat Patterning, Foam
rolling, and Light Stretching
Then;
10 Sets (Unbroken-Chill Pace)
3 Back Squats @65%
5 PullUps
7 PushUps
100 M Row or Skierg
Then;
4 Sets
X15 TrapBar Deadlift @60% of Deadlift
X10 Burpees
X50 Double Unders or 100 Skips on Rope
Then;
FOR TIME
100 Walking Lunges
80 RKB Swings (16/24)
60 Calories Skierg
40 Burpees
200 Double Unders or 300 Skips On Rope
Then;
5 Minutes
Lateral Sled Drag @100% of Front Squat
Then;
Stretch!
WarmUp1/2 Mile Bike Ride
250 M Row
1/4 Mile Jog
Then;
6×4 OverHead Press @70%
Then;
3 Rounds
20 KB Swings
20 DB PushPress (20/40)
20 Roman Chair Leg Raises
Rest 1:00 & Repeat
Then;
3 Rounds
15 DB Clean and Jerk (25/50)
Rest 2:1 (Twice as long as it took you) & Repeat
*Touch floor with Dumbbells
Then;
FOR TIME
15 Thrusters (65/95)
15 Toes To Bar (T2B)
12-12
9-9
6-6
3-3
Rest 5-7 Minutes
Then;
3 Sets
15-20 DB Lateral Raises
15-20 DB Front Raises
40M KB Waiter Carry
20 Back Extensions
Then;
1/2 Mile Bike Ride
250 M Row
1/4 Mile Jog
@80% Intensity
Then;
Stretch
MoveWpurpose 