Use Kettlebells, dumbells, water jugs, or plates
For Time:
1000 Meter Row
30 – Wall Balls (20/14)
30 – Kettlebell Swings (53/35)
750 Meter Row
20 – Wall Balls (20/14)
20 – Kettlebell Swings (53/35)
500 Meter Row
10 – Wall Balls (20/14)
10 – Kettlebell Swings (53/35)
Max Effort 500m Row
3 Rounds for time of:
400 Meter Run
6 – Power Cleans 165/105
12 – HS Pushups
24 – Pull Ups
EMOM 12 Minutes:
Minute 1: 100 M Run
Minute 2: PC + SJ (Heavy 80%+)
Minute 3: 5 Barbell Roll Outs
Post weight for PC+SJ
2 Rounds For Time of:
30 – Power Snatch 75/55)
20 – Bar Hop Burpees
30 – Air Squats
20 – Pull Ups
15 Minute AMRAP of:
15 – Toes To Bar
50 – Double Unders
10 – Squat Cleans (115/75)
EMOM for 12 Minutes:
Minute 1: 30 Double Unders
Minute 2: 5-10 Strict pull Ups or Ring Rows
Minute 3: 7-Burpee Box Jump Overs
10 Minute AMRAP of the following ladder:
2 – Handstand push Ups
2 – Back Squats (155/115)
Add 2 reps each round (2,4,6,8,10…) and see how far up the ladder you can get in 10 minutes
For Time:
25 – KB Swings (53/35)
800 Meter Run
Rest 60 Seconds
20 – KB Swings (53/35)
400 Meter Run
Rest 60 Seconds
15 – KB Swings (53/35)
200 Meter Run
Rest 60 Seconds
10 – KB Swings (53/35)
100 Meter Run
Max Effort 800m Run
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Row 1000 Meters
Warm Up Row moderate pace … don’t dog it !
Power Cleans or Squat Cleans, and Split Jerks
3 Rounds For Time of:
15 – Bar Facing Burpees
15 – Deadlifts (185/135)
45 – Wall Balls (20/14)
20 Minute AMRAP:
400 Meter Run
20 – Power Cleans (115/75)
20 – Box Jump Overs (24/20)
For time (in teams of 4):
16 – Prowler Push (75′ Heavy)
For Time (17 Minute Time Cap):
60/50 – Calorie Row
50 – Push Press (75/55)
40 – Overhead Squats (75/55)
30 – Bar Hop Burpees
20 – Pull Ups
10 – Handstand Push Ups