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Set 1
Every 90sec for 12mins a) DB Chest Press x 12 b) Bent Over DB Row x 15 Set 2 EMOM For 5mins 5-12 x Push Ups Set 3 Run 800m (hill) 30 x KB Swings 30 x Knee Raise 30 x Push Press 30 x Wall Ball 30 x Burpees Run 800m (hill)
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Set 1:
In teams of 3-5, with only one teammate allowed per station, complete amrap in 35 minutes of: Station 1 – 300/250m Row Station 2 – 35 x Air Squats Station 3 – 20 x Dumbbell Push Press (challenge yourself) Station 4 – 20 Calories of Assault Bike Station 5 – Rest Set 1:
Every 90sec For 9min 8 x Box Squats Set 2 EMOM For 8min a) 10 x Goblet Squats b) 5 x Box Jumps Set 3 EMOM For 5mins 12 x Wall Ball Set 4 On the 6mins Run 800m (hill) x 2 Set 1
Every 2mins for 12mins DB Reverse Lunge to Single Leg RDL x 6 Each Leg Set 2: EMOM For 12mins a) 15 x KB Swings b) 8 ea arm x Prone DB Row c) 3-5 x Deadman Pull Set 3 Alt Tabata (20:10 x 8 each) a) Row/Air Bike b) KB High Pull Set 1:
Every 90secs for 15mins (5) a) 5 x Front/Goblet Squats b) 8ea x Bulg Split Squat/Rev Lunge Set 2 EMOM For 20mins (5) a) 20-30m Sled Push b) 6-10 Burpee Box Over c) 10-15 DB Thrusters d) Rest Set 1:
In teams of 2, alternate complete rounds for AMRAP in 15 minutes of: 10 x Wall Ball 10 x Burpees Box Overs Set 2: Every minute, on the minute, for 10 minutes (2 sets of each): a) Ecentric Ring Pull-Ups x 4-6 reps b) Prone Holld x 40 seconds d) Landmine Rows x 6-8 reps (Right Arm) e) Landmine Rows x 6-8 reps (Left Arm) f) Toes to Med Ball x 15 each leg (30 total) Set 1:
Every 90 sec for 12mins a) 10 x L-Seated DB Press b) 12 x Incline Batwings Set 2 EMOM For 12mins a) 6ea x Single Arm DB Row b) 6-12 Push Ups c) 40sec Row Set 3: 3 Rounds as fast as possible of 12 x Burpees 24 x Push Press 100m Farmers Carry Set 1
Every 90sec For 6mins 8 x KB Romanian Deadlift Set 2 EMOM For 12 mins a) 12 x Russian KB Swings b) 6ea x DB Step Ups (high knee) c) 20 x Russian Twist Set 3: 9min AMRAP 10 x Thrusters 10 x Burpees Set 1
Every 90 seconds for 9mins 10 x DB Chest Press 20 x DB Seesaw Press Set 2 EMOM For 6min 6 x Strict Pull Ups Set 3 Every 4mins for 20mins Run 250 20 x OH Plate Rev Lunge (10ea) 10 x Burpees Set 1:
Every 90 sec For 12mins a) 10m Bear Crawl with DB Push b) 3 x Ball to Shoulder + 10 Squat Jumps Set 2: 15min AMRAP Run 400m 21 x KB Swings 12 x Prone DB Row |
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