EMOM 10 Minutes:
Odd Minutes: 20 Weighted Walking Lunges (DB or KB)
Even Minutes: 100′ Prowler Push (Heavy)
3 Rounds for time of”
800 Meter Run
20 Kettlebell Snatch (53/35)
50 Abmat Sit Ups
With a partner alternate rounds to complete a 10 Minute AMRAP of:
10 Pull Ups
10 Goblet Squats 53/35
Rest 5 Minutes Then
With a partner alternate rounds to complete a 10 Minute AMRAP of:
250 Meter Row
6 Burpee Box Jump Overs
**Full Squat
5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings
10 Handstand Push ps
2 sets of max rep unbroken Wall Ball tosses (20/14)
Rest as needed between sets.
Super Set each set with 5 Negative Pull Ups with a 5 second descent.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
15-12-9 Rep Rounds of:
Deadlift (1.25X Bodyweight Men/ Bodyweight Women)
Pull Ups
Push Ups
5 X 250 Meter Row
2 Minute rest
10 Rounds for time of:
3 Front Squat (@60-65% from ground)
6 Bar Hop Burpees
12 Kettlebell Swings (53/35)
Rest 1 minute between rounds
40-30-20-10 Rep Rounds for time of:
Double Unders
Abmat Sit Ups
*Full Squat.
For Time:
27-21-15-9 Rep Rounds of:
Power Snatch (75/55)
Wall Ball 20/14
Calorie Row
Same weight across all 5 sets. If you can’t do strict pull ups without a band then do 5×5 strict pull ups with a band or 5×5 slow negatives, no weight. Rest as needed.
20 Minute AMRAP:
20 Air Squats
10 Push Ups
20 Box Step Ups
10 Toes To Bar
100 Meter Farmers Carry X 3
Same weight across all 5 sets. Rest as needed.
20 Minute AMRAP:
20 Air Squats
10 Push Ups
20 Walking Lunges
10 Toes To Bar
100 Meter Farmers Carry X 3 (53/35)
10 Minute EMOM:
Minute 1: 7-Deadlift @ 60%
Minute 2: 25 Yard Shuttle Run
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here