Warm Up
Weightlifting
Zurcher Squat 5x5
Between Sets of Squats
60s Plank
30s Side Plank each Side
Workout
5 DB(1) Front Squats 22.5/15
7 Burpees over bar
Attack this workout! No need for a drink, 5 minutes of WORK
Rest 3 Minutes between rounds
Hero Workout
Severin
For time:
•50 Strict Pull-ups
•100 Push-ups, release hands from floor at the bottom
•Run 5K
If you've got a twenty pound vest or body armor, wear it.
Warm Up
Partner Workout
5 Mins Max Cals Air Bike
1 Min rest
5 Mins Max GTOH 50/35
1 Min Rest
5 Mins Max Cal Row
1 Min Rest
5 Mins Max Front Squats
1 Person working, find that winning strategy!
Endurance
5 Rounds
1 Minute per station
15s between movements
Db Thrusters 17.5/10
Ring Rows
Down Ups
Cal Row
Hollow Rocks
Score = Total Reps
Warm Up
Gymnastics
4 Sets
1 Strict Pull Up
5s Hold COB
3 Kipping Pull Ups
5s Hold COB
5 C2B Pull Ups
30m Gun Walk between rounds
Scaled Option
1 Banded Strict Pull Up
3s Controlled descent
3 Banded Kipping Pull Ups
3s Controlled Descent
5 Banded Kipping Pull Ups
Workout
AMRAP 18
20 KB Swings 24/16
20 Press Ups
20 Box Jumps 24/21
20 Pull Ups
Warm Up
Weightlifting Focus: Push Jerk
Workout
30 Cal Row/ 20 Cal Air Bike
5 Rounds
8 Push Jerks 60/40
16 Air Squats
Then…
800m Run
Warm Up
Just Move!
4 Rounds
45s On
15s Off
Air Bike
Hollow Hold
Mountain Climbers
Rowing
Squats
Sit Ups
Skipping
Weighted Box Step Ups
DB Curl and Press