Warm up
coaches choice
50 KB G2OH
40 revers lunges
30 rainbow slams
20 dips
10 man makers
20 ring push ups
30 t2b
40 DB thrusters
50 burpees
400m farmer carry 10 jump squats each time you put it down
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Warm up
KB calf warm up
4min AMRAP kB for all
10 DL
10 standing high pulls
10 swings
12 min cap
100m run
15 DL ( 115/85)
200m run
50 dubs
400m run
50 dubs
200m run
15 DL
100m run
8min AMRAP
10 SDHP
10 jumps over KB
20 alt single arm swings
6min AMRAP
20 alt DB snatch
10 HR push ups
4 min AMRAP
10 wall balls
5 burpees
Warm up
Junk yard dog
2rds
25 cal bike or 35 cal row
10 burpees
20 kB swings
10 goblet squats
20 OH plate walking lunges
35 cal row or 25 cal bike
10 OH plate walking lunges
20 goblet squats
10 kB swings
20 burpees
Core
50sec hallow hold
40 sit ups
30 plank jacks
20 alt v-up toe touch
10 hallow angles
Teams of 2
Follow the leader
AFAP
A)250m Row
15 thrusters 95/65
25 Russian KBS 32/24
15 Thrusters
250m Row
B)200m Row
10 thrusters 95/65
20 Russian KBS 32/24
10 Thrusters
200m Row
C)150m Row
5 thrusters 95/65
15 Russian KBS 32/24
5 Thrusters
150m Row
Warm up
Partner row 6 min
10 banded OH pass throughs
10 my climbers
10 banded GM
10 jumping jacks
10min EMOM
3pull ups
6 push ups
9 squats
10min AMRAP
10 alt DB clean and jerks
20 lunge hops
30 dubs
10min Cap
3 rds
300m run
10 archers
15 box jumps
5min rest/clean up
1xmax 45 cal bike cal max
For time
25/25 single arm DB Clean 50/35
50 Burpee Plate Jumps 45/25
100 single DB Lunges 50/35 (hold dB any which way)
15/15 single arm DB Clean 50/35
30 Burpee Plate Jumps 45/25
50 single DB Lunges 50/35 (hold dB any which way)
Warm up
Running drills across the gym
5mins to run 800m
3mins squat jumps
2mins slam balls
1min battle ropes
1min rest
1min row
2mins kB swings
3 mins burpees
3min rest
6min ascending ladder
1,2,2,4,5… each movement
DB for all
DL
Curls
Press
2min rest
5min to run 800m
Core
Coaches choice
7min amrap
20 Cal Bike
15 DeadLifts 135/95
10 Pull ups
2min rest
7min amrap
25 cal Row
20 S2OH 135/96
10 Box Jumps
2min rest
7min amrap
50 dubz
25 HR Push-Ups
15 Front Squats 135:95
22min amrap
Teams of 2
150 KBS 24/16
( every time you break 5 Synchronized Burpees)
50 cal bike or row
100 DB Thrusters 35/20
50 cal Bike or Row
75 push up Rows 35/20
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