Warm Up
Strength
Plyometrics: 6x6 Box Jumps + 2 Broad Jumps
Workout
70-60-50
Double Unders
50-40-30
V Sits
30-20-10
Pistols
20 Cal Row/ 15 Cal Air Bike after each round
Warm Up
Strength
Plyometrics: 6x6 Box Jumps + 2 Broad Jumps
Workout
70-60-50
Double Unders
50-40-30
V Sits
30-20-10
Pistols
20 Cal Row/ 15 Cal Air Bike after each round
Warm Up
Strength
Front Rack Lunges 5x8
Barbell Glute Bridges 5x8
Workout
EMOM 12
1. 15 Wall Balls 20/14
2. 45m Gun Walk 20/15
3. 10 Burpees onto Plate
Hero
BERT
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Warm Up
Partner Workout
AMRAP 10
100m Run
8 Burpees
2 Minutes Rest
AMRAP 10
20/15 Cal Row
8 Medball Cleans 20/14
2 Minutes Rest
AMRAP 10
12/9 Cal Air Bike
8 Toes To Bar
Endurance
9 Rounds
5 Pull Ups + 10 Press Ups + 15 Air Squats
6 Rounds
5 C2B Pull Ups + 10 HR Press Ups + 15 Jumping Squats
3 Rounds
5 Bar Muscle Ups + 10 HSPU + 15 Pistols
Warm Up
Strength
Pause Back Squat 5x2 @80%
Workout
AMRAP 12
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Just Move
2x AMRAP 2
30s Rest between 1 & 2
1 Min Rest after both AMRAPs
1. Rowing/ Air Bike/ Skipping
2. 6 Ring Rows + 8 Air Squats/ 6 Press Ups + 8 Sit Ups/ 6 Wall Balls + 8 MB Lunges
Total Workout Time = 24 minutes
Warm Up
Weightlifting Focus:
Recap on Strict/Push/ Split Jerk
Workout
4-8-12-16-20-24...
DB STOH (RA) 22.5/15
Burpees Over DB
DB STOH (LA)
Wall Balls 20/14