Death by shuttle run 30m (coaches choice of movement if they do not complete for the remainder of the time.)
3min rest
6min AMRAP
30 Dubz
20 Russian on swings
10 Burpees
2min rest
6 min to complete
800m run
Max wall balls
6 Rounds
5 S2OH 165/110
15 Ring Rows
25 Step ups
35 sit ups
Each section is 3 rds 45on /15 off w/ 1min rest Btwn
Sec1
DB Plank rows
Floor press
Sec2
DB hang cleans
DL
Sec3
DB curls
Front delt Raises
Sec4
High pull
Press
Sec5
Thrusters
High knees
3min rest
400m med ball run into 30 med ball sit ups
16min amrap
15 DeadLifts 185/115
12 T2B
9 cal Bike
100m run
Row or bike 3min max cal
2min rest
3rds w/ 1 min rest and the end
Each sec 90on/ 30rest (all 3 moment for 90 sec)
R Lunge hop/L Lunge hop/Jump squat
R Plank knee to elbow/ L plank Knee to elbow/ push up
R v-up toe touch/ L v-up toe touch/v-up
Bike or row 3min max cal
Rest 5 min
Partner ( count for each other)
90sec max burpee
Every 5min for 25min
•20 Bar Hopping Burpees
•30 Wall Balls
•10 Power Cleans 155/105
Warm-up
Running drill across the gym
2rds 45on/ 1min to run 200m
Wall ball
DB curl to press
Alt DB snatch
Alt single leg burpee
Bike
Slam balls
Tri OH kick backs
Battle ropes
Row
Box Jump
V-ups
DB Bent over rows
Core
3x max wall sits
50-40-30-20-10
•Russian KBS 24/16
•Sit ups
Then
10-20-30
•Box Jumps
•H.R. Push-ups
Warm up
Junk yard dog
2 rds 1min on /30 off
5 Russian kB swings/ 5 front squats
5 high pull R arm/ 5 high pull L arm
OH double kb hold
5 KB g2oh / 2 burpees
2mins rest
6 min AMRAP double kbs
10 wt step ups
10 push press
20 DL
20 wt lunges
2mins rest
4min ascending ladder
SDHP rep 2,4,6,8….
Dubz reps 10,20,30,40…..
2min rest
800m run
Core
4 rds 20on/ 10 off
Plank jacks
Hip raises
Hallow angles
Sit ups
4sets at 90-95%
2 reps each
•Squat Cleans
•Front Squat
•Push Press
•Thrusters
11min amrap
150 Dubz
50 single arm DB S2OH 50/35
25 Pull ups
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