Set 1:
EMOM for 15mins a) 4 x Standing Shoulder Halos (2 each way) b) 20m Axel bat OH walk c) 12 x Wall Ball Set 2: 6min AMRAP Run 500m then +2 Goblet Reverse Lunge +2 Push Ups Set 3: 6 min AMRAP Run 500m then +5 Burpee + 2 DB Prone Row
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Set 1:
EMOM for 10mins Min A) 6x R leg Single Leg Deadlift Min B) 6 x L leg Single Leg Deadlift Set 2: TABATA: KB Swings Set 3: EMOM FOR 15min Min A: 10 Cal Row/Air Bike Min B: 12 x Thrusters Min C: 12 x Jumping Pull Ups Set 1: Strength
EMOM For 10mins Min A: 6 x L-Seated DB Press Min B: 12 x Incline Batwings Set 2: Accessory Circuit 7min AMRAP 12 x KB High Pull 12 x DB Push Press 12 x Ring Row Set 3: Conditioning 3min AMRAP of: 15 x KB Swings 15 x Plate Ground to OH At the end of the 3 mins run 400m on the 5mins Left over time from the run is your rest before you start second 3 min AMRAP. 2 rounds only. Set 1:
Every 90 secs x 5 5 x Front/Goblet Squat Set 2: EMOM for 12mins A) DB step ups x 5 each leg B) 10m walking lunge C) 10 x single DB thruster Set 3: 12 min AMRAP 400m run/500m Row/1000m Air Bike 100m farmers carry 20 x DB Push Press Set 1:
EMOM For 10mins Min 1: 5 x Kneeling Windmill RH Min 2: 5 x Kneeling Windmill LH Set 2: 30-20-10 Wall Ball KB Swings Set 3 3 x 400m on the 4mins Set 4: 4 x Hollow Hold 30:30 Set 1:
EMOM For 12mins Min 1: 10 x KB High Pull Min2: 5ea x Goblet Reverse Lunge Set 2: Conditioning Every 5mins for 25mins (5 sets) Complete in 3 mins Run 250m AMRAP 5 x DB Thrusters 5 x Burpees Rest 2 mins and repeat x 5 Set 1:
EMOM For 10mins Min A - 10 x L seated DB Press Min B - 5 2 Pull Ups Set 2: EMOM For 15mins Min A - 12 x Ring Rows Min B - 30sec Static OH Hold - Bar Min C - 12 x Incline Batwings Set 3: 5-10-15-20-25 Burpees Squat Jumps DB Push Press Set 1: Strength
Every 90 seconds x 6 sets (3 each exercise) A: 5 x Single Leg KB Romanian Deadlift (each leg) B: 15 KB Swings Set 2: Accessory Every min on the min for 12mins Min A: 8 x Goblet Reverse Lunge (4 each leg) Min B: 6 x Box Jumps Set 3: Conditioning 10min AMRAP Run 250/Row 12cal/Air Bike 12cal (choose one) 25 x Wall Ball Set 1:
EMOM for 10mins min A: 6 x DB Floor Press min B: 8 x Band Push Downs Set 2: min A: 20m Farmers Walk min B: 20m waiters Walk (10m RH/10m LH) Set 3: EMOM For 10mins Min A: 15/12 cal Air Bike Min B: 15 x DB Thruster Min C: 15 x MB Slam Min D: 20m Sled Push Min E: 15 x Knee Raise Set 1: Strength
Every 90 Seconds for 9mins 6 x Front Squats/Goblet Squats Set 2: Accessories' EMOM For 10mins Min 1 - 12 x Wall Ball Min 2 - 10 x DB Reverse Lunge Set 3: Conditioning 40 Kettlebell Swings 20 Burpees 30 Kettlebell Swings 15 Burpees 20 Kettlebell Swings 10 Burpees |
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