Warm up
Partner row 6min AMRAP
10 Mt climbers
10 inch worms
10 scorpions
4rds
30 dubz
15 kB G2OH
10 box jumps
3 rds
100m run
20 revers lunge
10 burpees
2rds
20cal bike or 30 cal row
100m 1 arm OH DB carry
1rd
10 man makers
Core
Strict 20 set t2b (R,M,L)
2 Rounds
800m Run
25 Burpee T2B
25 Box jumps
7min Amrap
5 Pull ups
10 Push Ups
15 air squats
12min ladder
1-2-3-4-5-6-7-8-9….
Clean and Jerks
•20 Dubs after each set
Monday
Warm up
Running drills
8mins to complete
800m run
30 DB clean and jerks
8 min to complete
800m run
40 wall balls
8min to complete
800m run
50 Russian kB swings
800m run
Core
4rds 30 sec each movement
Plank up down
V-ups
Heel taps
Rest
4 Rounds
200m Run
11 Front Squats
200m Run
11 Push Press
200m Run
11 floor press
FGB style
Bike
Box jump
Battle rope
Plate push
Burpee plate jump
1min rest
5 min rest
1x max bike in 45sec
Hero Hopper Friday
Running drills
6min to complete 20 burpee into 400m run
5min to complete 15 burpee into 400m run
4min to complete 10 burpee into 400m run
3min to complete 400m run
3min rest
4min to complete 20 DB thrusters into 200m run
3min to complete 15 DB thrusters into 200m run
2min to complete 10 DB thrusters into 200m run
1min to complete 200m run
3min rest
Core
100 hallow rock
Core wod
100 hollow rocks
75 sit ups
50 Superman’s
25 V-Ups
30-20-10
Thrusters 95/65
10-20-30
Box jumps 24/20
5min max
Burpee M.U./pull up
800m Run
30 Power Snatches 135/95
400m Run
15 Power Snatches 135/95
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