Warm up
Pizza game
8min AMRAP
10 DB push press
8 curls
6 bent over kick back
30 singles
2min rest
6min AMRAP
10 alt kb gorilla Rows
10 DL
10 jumps over kb
2min rest
4min AMRAP
10 walls balls
5 T2B
2min rest
2 min max rep
Burpee box jumps
Warm up
Junk yard dog
50 alt DB snatch
100m run
50 box jumps
100m run
50 rainbow slams
100m run
50 full kB swings
100m run
50 v-ups
100m run
50 shoulder taps
100m run
50 goblet squats
100m run
50 lunge hops
100m run
5 Rounds
1min each
•dubz 30-50reps
•Wall Balls 20-25reps
•Russian KBs 20-25 reps 32/24
•Plank Hold
Warm up
Partner bike
Bear crawl out
10 Sonics
10 banded GM
Crab crawl back
8min AMRAP
10 power snatches (65/95)
8 T2B
6 Burpees
2min rest
6min AMRAP
15 hang power clean (65/95)
7 burpees over bar
2min rest
4 min AMRAP
12 Romania DL
4 burpee tuck jumps
2min rest
2 min max burpee
Core 2rds 40on/20off
Cork screws
Hip raises
Flutter kicks
V-ups
1min rest
Strength
Athletes choice in weight
7 Front Squats
Every min on the min for 5min
50-35-20
Burpees
10-7-5
P. Cleans 155/105-185/115-205/125
5 Rounds
12 cal Row
9 DeadLifts 155/105
6 H. Cleans
3 S2OH
FLEX FRIDAY
Warm-Up:
5min of flexing in the mirror ? JK…
Play the song “Roxanne” by The Police.
Everytime the song says “Roxanne” they do a burpee. In the time between, you can have them do various Holds or movements….hollow/plank/bottom of squat/jumping jacks/etc
2 Rounds…
A
•DB Single arm press(non-working arm stays OH)
30s Each -Rt arm/left/both
•1min Inch Worms across floor
–1min Rest—
B
•DB Bicep Curl, 30s each
Half(full extension to 90°)/half(90° to full flexion)full ROM
•1min Bench/Box Dips
–1min Rest—
C
•DB Floor Press -30s each -Rt/Left/Both
•1min Renegade Row Monster Crawls
–1min Rest—
D.
•1-arm skull crushers -30s each -Rt/left/both
•1min Crab crawl(fwd/bkwrd)
–1min Rest—
——–‐
Finish with 5rd Sprint on AB
30s:1min rest
30sx3
With Wall Ball…
Pony Taps Push Press Front Squats Floor Press Sit-ups
Max Wall Sit
For Time… 400m Run 30 WB 400m Run 30 Push Ups 400m Run 30 KBS 400m Run 30 V-Ups 400m Run 30 Burpees
Skill
8min emom
1)max Strict Pull Ups
2) max hollow rocks
14min amrap
15 Power Snatches 135/95
30 step ups 24/20
6 Rounds
10/7 cal AB sprint
15 Burpees
*rest 2min
*score is total time including rest
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