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Set 1
Every 2mins for 10mins 5 x Front Squats 3 x Box Jumps Set 2 EMOM For 15mins a) 12/10cal Air Bike b) 8ea Bulg Split Squat c) 15 x Goblet Squat d) 20m Sled Push e) Rest Set 3 12min AMRAP Run 250m 15 x KB Swings 10 x Jumping Pull Ups Run 250m 15 x DB Thrusters 10 x Jumping Pull Ups
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Set 1
Every 2mins for 10mins 20x DB Seesaw Press (10ea) 10 x Bent Over Row Set 2 EMOM For 16mins a) Row 12/10cal b) 25 x Elevated Push Ups c) 16 x Prone DB Row (8ea) d) 20 x MB to Toes Set 3 Run 400m Then........ 20-15-10-5 Wall Ball Burpees Then......... Run 400m Set 1:
EMOM for 10mins A) 10 x R leg Single Leg Deadlift B) 10 x L leg Single Leg Deadlift Set 2: EMOM for 15mins A) 6 x DB Step Ups (each leg) B) 10 x D Ball Slam C) 20m Sled Push Set 3 2min Max Effort Row Rest 4mins 2min Max Effort Airbike Set 1
In Pairs compete as Many reps as Possible Partner A: Runs 400m Bartner B: Performs Movement for reps Swap and then move onto next exercise Exercises: - Wall Ball - Push Press - Box Jumps - Sumo High Pull - Row Set 1
Every 2 minutes, for 18 minutes (3 sets of each): a) Box Squat x 10 b) Supinated-Grip Bent-Over Row x 10 c) Single-Leg Hip Bridge x 15 reps each leg Set 2 12min AMRAP Run 400m 20m OH Plate Lunge 20 x Plate Ground to Overhead Set 3 3 x 20 MB to Toes Set 1
EMOM For 10mins a) 10 x DB Floor Press b) 8ea x Sinhgle arm DB Row Set 2: a) 5min AMRAP Row/Air Bike 15/10 Cals 15 x Burpees Rest 2 b) 5min AMRAP +3 x DB Thrusters 25 x Double Unders/50 x Skips Set 3: EMOM For 8mins a)10 x MB Slams b) 40 sec Toes to MB Set 1
Every 90sec for 9mins 5 x Deadlifts Set 2 EMOM For 10mins a) 20m DB Lunge b) 15 x Hip Extensions Set 3 30 sec Max Effort on Row or Air Bike Rest 2mins Repeat x 5 Set 4 4 Rounds of: 30 sec Prone Hold 30sec Rest 30 sec Dead Bug 30 sec Rest Set 1:
3 rounds of 90 seconds of Air for Calories Rest 30 seconds 90 seconds of Ring row Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds C. EMOM for 10 minutes: Minute 1 – strict pull ups Minute 2 – 45 Toes to MB Set 1:
Every 90sec for 18mins a) Front Squat x 10 reps b) DB Walking Lunge x 20m c) Hollow Rocks or Hollow Hold x 30-45 seconds Set 2 Every 2mins For 18mins a) 30/20 Calories of Assault Bike or Row b) 100m Farmers Walk c) Run 250m Set 1:
EMOM For 15 mins a) Kettlebell Swings x 20 reps b) Bent Over Row - DB x 10 reps c) Dumbbell Walking Lunge x 20m Set 2 In teams of two, partners alternate whole rounds to complete AMRAP in 12 minutes of: 10 Wall Ball Shots 10 Burpees |
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