3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
16 Minute AMRAP:
21 Goblet Squats
15 Russian KB Swings
9 Alternating KB Cleans, alternating
Rest 1 Minute After Each Round
Partners for Time:
Medball 400M Run together
24-20-16-12-8-4
DB Step Overs (50/35 Each hand)
4-8-12-16-20-24 PushUps
Medball 400M Run Together
Reps are split as needed
One medball per team
Want More?
3 Rounds
40/25 Cal Bike
20 Bar Facing Burpees
1 Minute Couch Stretch Each Side
Then:
2 Rounds
8 KB Deadlifts Right
8 KB Deadlifts Left
20 Cherry Pickers
10 Calorie Row Bike or Ski
With a Partner:
Run 50m x 4 Each (tag relay style)
Then:
60 Wall Balls
60 Russian Twist
60 DB S20
60 Ball Slams
Then:
Run 50m x 4 Each (tag relay style)
Curls and Presses!
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Scorpion (foot on opposite knee)
V-Ups
Supermans
Scorpions
15-10-5 Reps of each for Time:
Chest to Bar PullUps
Handstand PushUps
Thrusters (135/95)
Mini Band on Ankles
– Mini-Band Side Step x15 each foot
– Mini-Band Forward Diagonal Step x15 each foot
– Mini-Band Backward Diagonal Step x15 each foot
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
5 second descent, 1 second at the bottom, up with control – Work on driving straight out of squat without bounce
Advanced make them HIGH
20 MINUTE EMOM:
Min 1: 12/9 Calorie SKi
Min 2: 12 Bent Over Rows (DBs or Light Barbell)
Min 3: 12/9 Calorie Bike
Min 4: 12 Reverse Step Lunges with Weight
Min 5: Light Row or Jog
Kettlebell Single Arm Warm-Up 3x Each:
Half kneeling Press (5 Each)
Single Arm KB Swings (5 Each)
Overhead Squat (5 Each)
Single Leg RDL (5 Each)
3 Rounds
50 Air Squats
10 Burpee Box Jumps (30/24)
2 Rope Climbs
3 Rounds:
Row 250m
10 Inchworm to Pushup
5 DB Press Each Arm
50ft DB Overhead Carry Each arm
Forearm/Wrist Stretches
20 Min AMRAP:
100-meter farmers carry
(DBs or KBs)
10 DB Push Press
20 Toe Reach Crunch
10 1-Arm DB Snatch Each Arm
Max Effort 1000m Row
Max effort or Cool Down. Class Votes.
Short band on Knee Lateral Walks both directions. Forward & Backward Walks, 15 Air Squats
10 Inchworms to Pushup
Then: Calf Prep, Wrist Prep
1st rep – 5 second pause at bottom
Goal is SPEED not Heavy weight.
Run 800m
50ft DB 1 arm Overhead Lunges (50/35#)
Run 400m
25ft DB 1 arm Overhead Lunges (50/35#)
Run 200m
Full Body
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Every 4 Minutes x 4:
15 WallBalls
30 Jump Rope
15 KB Swings
Advanced:
20 Wall Balls, 20 KB Swings
Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
Max Effort 400m Run
Left out the driveway, Left at stop Sign, Left down Main Street, Left onto Midland, Left at Catherine, Back to Gym.
