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Set 1: Strength
Every 90 seconds for 9mins (3 each) A: 5 x Single Leg DB 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 12/8cal/Air Bike 12/8cal (choose one) 25 x Wall Ball
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Set 1:
Every 90 sec for 9mins 10 x L - Seated DB Press Set 2 EMOM For 12mins a) 40 sec OH Hold b) 10 x Incline Batwings c) 40 Sec Prone Hold Set 3 4 Rounds of 15 x DB Thrusters 10 x Jumping Pull Ups 5 x Box Jumps Set 1:
EMOM For 15mins a) 8 x Front Squats b) 20m OH Plate Lunge c) 20m Sled Push Set 2: Every 6mins For 24 min a) Row 1000m b) 3 Rounds of 5 x KB High Pull 10 x KB Swings 15 Goblet Squats c) Run 800m (hill) d) 3 Rounds of 5 x Body Row 10 x Push Ups 15 x Air Squats Set 1:
Every 90secs for 9mins 8 x Trap Bar or KB Deadlift Set 2: EMOM For 8mins a) 12 x KB Swings b) 6 ea DB Step Ups - High Knee Set 3 EMOM For 14mins a) 1 Rope Climb/ 3-5 Deadman Pull b) Row 8/12 cal c) 10 x DB Thrusters (heavy) d) Air Bike 8/12 cal e) 10 x Ring Push Ups f) Run 100m g) 12 x Burpees Set 1:
Every 90sec For 9 Mins 6 - 6 - 4 - 4 - 2 - 2 Box Squats Set 2 EMOM For 12mins a) 15 x Wall Ball b) 20 x Hip Extensions c) 40 sec Air Bike Set 3 10min AMRAP 20 x Air Squats 10 x Push Ups 20m Lunge 10 x Pull Ups/Jumping Pull Ups/Ring Row Set 1:
Every 8mins for 24mins (3 sets) Run 800 meters (hill) 250-m Farmers Carry 12-24kg KB/DB ea hand Set 2: EMOM For 9mins a) 40 sec RH Side Plank b) 40 sec Prone hold c) 40 sec LH Side Plank Set 1:
Every 90sec for 9mins 10 x Floor Press Set 2: EMOM For 12mins a) 20 x L - Seated seesaw press b) 12 x Ring Row c) 40 sec Prone Hold Set 3: 50 cal T.T - Air Bike or Row Set 1:
Every 90seconds for 9mins 8 x L-Seated DB Press Set 2: EMOM for 9mins a) 5-10 Push Ups b) 10 x Body Row (bar) c) 20m Bear Crawl Set 3: a) 3min AMRAP Row 500m AMRAP Burpee Rest 3min b) Air Bike 20/15cal AMRAP Thrusters (DB/Barbell) 3min Rest c) Run 400m (Hill) AMRAP Box Jump/Step Ups Set 1:
In teams of two, complete as many rounds as possible in 30 minutes of: a) 400 Meter Run b) 30 x Wall Ball 15 x Box Jumps or Step-Ups Partner A will run 400 meters, Partner B will perform , Partner A will perform 30 Wall Ball Shots and 15 Box Jumps and Partner B will run 400 meters – and so on for 30 minutes. Set 1
Every 90sec For 9mins 5 - 5 - 3 - 3 - 3 - 3 x Front Squats Set 2: EMOM For 12mins a) 15 x Wall Ball b) 20m DB Lunge c) Row/Air Bike 8-12cal Set 3 Every 4mins for 16mins (4) 400m Sprint |
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