Hip Opener & ankle/achilles stretch
3Rds
30s each
-Jump rope
-Mtn Climbers -Inchworm
-Alt arm leg superman lift -Hollow rocks
Core: 30 Dragonflags 5RFT
● 400m Run
● 25 Plate GTOH
● 25 Overhead
Lunges w/ plate
● 25 AirSquats
Strength
Power Cleans
Every 20 sec for 6min
3 Power Cleans 155/105
14min amrap
10 Pull ups
20 Push Press 75/45
30 body weight Lunges
22 min amrap
Synchronized
•50 KBs
100m Run
•50 Burpees
200m Run
•50 DeadLifts 135/95
400m run
•50 step ups
800m run
4 Rounds
30 Front Rack Lunges 115/85
20 HR push ups
10 C2B Pull ups
Warm up
Coaches choice
2 rds 1min each
Battle rope
Rainbow slams
OH kB hold
Bike
Ring rows
Russian twist
Jumping jacks
Row
Plank hold
Lunge hops
1min rest
Core coaches choice
Warm up
Partner bike 6 min
Crab crawl out
10 Sonics
10 mt climber to hamstring extension
Bear crawl back
10min emom
12 alt db snatch
8min AMRAP
15 goblet squats
10 alt kB cleans
5 burpee over kB
2min rest
6min ascending ladder
2,4,6,8….
Box jumps
kB swings
4 min to complete
60 wall balls
2min max sit ups
6 Rounds of
3min on: 1min off
10 Hang Cleans 135/95
8 dips ring or box
10/7 cal bike or 12/10 row
Warm up
Banded 3rds
10GM
10Curls
10 Oh press
30 jumping jacks
Running clock
21-15-9
DB thrusters
Burpees
T2B
15-12-9
Gorilla rows
Slam balls
OH lunge
12-9-6
DB floor press
Renegade rows
V-ups
1000m row
5 Rounds
10 P. Snatches 135/95
20 Wall Balls 20/14
2 Rounds
50 sit ups
50 leg raises
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