x3
– 30 Mountain Climber
– 20 Band RDL’s
– 10 Push-Up
Clock E2M
8 Min AMRAP:
– 5 HSPU
– 7 Burpees (Work new standard)
– 9 Wall Balls (20/14)
Use heaviest KBs you can with good form for a double KB swing. (Tight back, chest up, powerful swing
With the Medball
12 Min AMRAP – Technique focus
5x Wall Squat
5x Single Leg RDL with KB
5x each leg Single Leg squat
standing on box
15x KB swings
10x OH Lunge (15-45lb plate)
5 Rounds
Row 200m
Partner holds plank
*each partner will row 5x200m
and hold plank 5x.
20 Air Squtas
10e Fire Hydrant
10 Prone “I” Raises
20 Squat Jacks
10e Kneeling Forward Hip Circles
10 Prone “Y” Raises
20 Squat Jumps
10e Kneeling Backward Hip Circles
10 Prone “T” Raises
Every 2:15
10 Plank Ups after each set (elbows to hands and back down)
5RFT:
– 8 Pistols
– 8 Box Jump (24/20″)
– 250 Row
(Only if all 7 are used, ski, then bike)
Moving Dynamic Warm-Up
Ski Erg 3×300
While partner holds a plank
Ring Swing + Toes through Rings + Hips to Rings
Teams of 3 for time
(2 athletes working at a time)
– 150 Double Unders (Total)
– 75 Wall Balls (2 partners synchro)
– 100 Double Unders
– 50 Wall Balls
– 75 Double Unders
– 25 Wall Balls
– 50 Double Unders
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3 rounds
5x pass through PVC
5x OHS
5 Good Mornings
EMOM 5 minutes
5x Deadlift with 5 second
eccentric lower each rep
Light weight, build hamstring
awareness.
4 Rounds of Tabata Intervals at each
station. Complete all 4 rounds
before advancing to next
movement:
A. Plank Ups (Elbow to Hands and back to Elbow)
B. Squat Jump
C. Burpee
D. Rowing (erg) for Calories
E. Sit-up
F. Sumo DL high pull with KB
The Pizza Game
Think Back to last weekend. How are you going to change things this weekend?
30 Jumping Jacks
Squat Hold w/OH Reach x3 each arm
Floor Shoulder Press x10
Forward Lunge w/ OH Reach x5e
Band Pull Apart x15
Band RDL x15
Push-Up x10
Jump Squat x6
+ Hollow Hold
3x:30
Clock 4 sets 2:30
10 Min AMRAP
2, 4, 6, 8, 10…
– Thruster (95/65)
– Burpee Box Jumpover (24/20)
20 Banded Squats
10e Fire Hydrant
10 Prone “I” Raises
10 Inchworms
10e Kneeling Forward Hip Circles
10 Prone “Y” Raises
10 Scorpions
10e Kneeling Backward Hip Circles
10 Prone “T” Raises
4 Rounds for Time:
– 8 Pull-Ups
– 16 MB Sit-Up (20/14)
– 8 Hand Release Push Up
– 16 MB Russian Twists
Every 4 minutes for 5 rounds complete 1 round of:
60ft Farmer Carry (Handles)
60ft Heavy Sled Pull (forward)
10 Barbell Hip Thrusters
10 Hollow Rocks
mark total weight added. Farmer Carry weight + Sled Pull weight + Hip Thrusters.
Go out of order if more people.
Jump Rope
Shadow Box/Bag Work
Kick Warmups
Skill 1: Review Jab/ Cross/ Hook/Kick
Skill 2: Catching Punches
Skill 3: Pass Through
