Run, Ski, Row, Bike 2 Minutes
Then with Single DB, 2 Rounds
10 RDL each Side
10 Goblet Lunges
5 Half Kneeling Press Each
5 High Pull Each Side
20 Minutes, as far as possible:
2000m Row, Ski or Bike 6km
20 Wall Balls, 20 Ball Slams
18 Wall Balls, 18 Ball Slams
16 Wall Balls, 16 Ball Slams
14 Wall Balls, 14 Ball Slams
Etc. Ending with 2/2.
DB or KB
3 Rounds:
30 Jump Rope
8 half kneeling Bottoms up KB Press each side
8 KB high Pull
8 Kip Swings
8 Push Ups
Then 3×50% of that number. Indicate if bands used and/or stantions.
25 Push Press (115/75#)
25 Box Jumps (24/20″)
25 Chest to Bar
25 Push Jerks
25 DB Step Ups (50/35#)
25 Chin over Bar Pullups
Run 600m,
Then 20 Banded Face Pulls
15 Banded Lat PullDowns
10 Sampson Stretch
Squat Rocks 10 Side to Side
4 Rounds
18 Alternating DB Snatch
9 DB Push Press Left Arm
9 DB Push Press Right Arm
9 Burpees
Rest :60
Left out the driveway, Left at stop Sign, Left down Main Street, Left onto Midland, Left at Catherine, Back to Gym.
8 Minute EMOM
1 – Row or Ski 12/10 Cal
2- 12 Kettlebell Swing (choose weight)
Take 20 minutes to work up to a 3RM deadlift. Reps should be No bounce and TNG.
15-12-9-6-3
Wall Balls (20/14#)
Calorie Row
Only bike or ski if all rowers are taken.
3-4 Minutes of foam rolling the lats and thoracic spine
10-15 Cat-Cow
10 Behind the Back Thoracic Twists per side.
10 Reach Roll Lift Each Side
Wall Slides x 10 @ two seconds down, two seconds up.
I’s, Y’s, T’s x 5-10 each
20 Min AMRAP:
5 Pushups
10 Ball Slams
15 Air Squats
Row, Ski, or Run 400m (Bike 1.2km)
Bicep Curl – The Lauren Special. 7’s
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Teams of 2:
150 Calories on Row, Bike or Ski
75 Weighted Lunge Steps
50 Synchro Front Rack or Goblet Squats
25 Partner Wall Balls (over Pullup Bars) each
10x Sandbag Carry 50ft
Banded Warm Up then
5x:
5 pushups, deficit for advanced +
3 Broad Jumps
Take 15 minutes to build up to a heavy set of 5.
10-15 banded pullaparts after each set
5-10-15-10-5 Reps:
Power Cleans (135/95#)
Bar Facing Burpees
W/Slam Ball:
3 Rounds:
10 Ground to shoulder
10 Ball Squats
10 Russian Twists (with or without ball)
10 Lateral Hops over ball
4 Rounds for Time:
Plate Push 50ft
7 Heavy Dumbbell or KB Deadlifts
20/15 Calorie Row Ski or Bike
Rest 2 Min after each Round
hand/knee on bench
3 Minute Row, SKi or Bike, then:
2x
10 Ring Rows
10 V-Ups
15 Banded Face Pulls
15 Air Squats
Find one set of Max reps
Then: 3 sets of 50% of that number. If max set is less than 5, do 3×5 with a band.
For those without unassisted strict pullups, max set can be done with a band, then do 3×3 negatives instead of the 3×50%
20 Minute AMRAP
Bike Row or SKi 25/20 Calories
10 Toes to Bar
15 Goblet Squats (32/24kg)
