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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) Run 100m c) 10-15 DB Thrusters d) Rest
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Set 1
EMOM for 20mins a) Air Bike 10/8/6 cal b) 10 x DB Thrusters c) 5 x pull ups d) 40 sec Dead Bugs e) rest Set 2 12 min AMRAP 20m Farmers carry 20 x step up 20m farmers carry 20 x alt lunge run 200m Set 1:
Every 2mins for 10mins 5 x Deadlifts 10 x Russian KB Swings Go AHAP but maintain form over all 5 sets Set 2 EMOM For 8mins a)3-6 x Nordic Drop with push up b) Rest (while you rest hold working persons Feet) Set 3 12min AMRAP of 10 burpees 20m walking lunge run 200m Set 1
Every 90 sec for 12mins a) 8ea x Rev lunge b) 10 x DB RDL Set 2 EMOM for 12mins a) 10 x Hanging MB hammy curl b) 12 x incline batwings c) 14 x MB slams Set 3 7min AMRAP 250m Run 15 x Russian KB swings. Set 1:
Every 90 seconds for 12mins a) 6 x Front Squats b) 12 x Hip Extensions - Bench Set 2: 10min AMRAP +2 Wall Ball 5 x Burpees Set 3: AFAP Row 500m Run 1000m Row 500m In pairs, alternate full rounds and complete AMRAP in 8mins of.
A) 20 x KB Swings 10/8cal Row 2 mon rest B) 10 x Burpee Step Up 10 x DB Push Press 2min rest C) 10 x KB High Pull 10/8 cal Air bike 2min rest Set 1
Every 90secs for 12mins (4) a) 5 x Strict press + 20sec OH Hold b) 5ea x Turkish Sit up Set 2 EMOM For 12mins a) 8-12 x Supine Row b) 8-12 DB Floor Press c) 40sec Hollow Hold Set 3: 9min Amrap Row/Air Bike 21xKB Swings 12ea x Step Ups 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 15min AMRAP 30 x KB Swings 30 x Knee Raise 30 x Push Press 30 x Wall Ball 30 x Burpees Set 1
Every 90sec for 9mins 6 x Deadlifts Set 2 EMOM For 8mins a) 20m DB Lunge b) 15 x Hip Extensions Set 3 EMOM For 20mins - 3 x 12/10 Cal Airbike 1min rest - 3 x 12/10 Cal Row 1min rest - 3 x 20-30m Sled Push 1min rest - 3 x 10-12 x Burpees 1min Rest - 3 x 30 x Double under/75 x single skips 1min rest On a 10min Running Clock (30mins)
a) Row 1000 Meters 20 x Burpees 40 x Thrusters b) 4 Rounds of 14 x KB Swings 7 x Strict Pull-Ups c) 5min AMRAP 5 x Toes to Bar/Hanging Leg Raise 10 x Air Squats |
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