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Set 1
Every 90secs for 15mins (5) a) 8ea x Half Kneeling Landmine Press b) Max Unbroken Strict Pull Ups Set 2 on the minute For 12mins (4) a) 15 x DB Floor Press b) 10 x Incline Batwings c) 5/4/3 cal arms only air bike Set 3 Complete as many reps as possible in 7min of Push Press - bar or DB (every min do 3-5 x Burpee
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Set 1
Every 2 minutes, for 24 minutes (4 sets): a) 400/300 Calories of Rowing b) 30m DB Walking Lunges c) 25/20/15 Calories of Assault Bike (or 300 Meter Run) Set 2: On The Minute for 10 minutes: a) 20m RH Bottoms up KB Walk b) 20m LH Bottoms up KB walk Set 1
Every 90 sec for 12minutes (4) a) DB Single leg RDL to Reverse Lunge x 6ea b) Slide Board Hamstring Curl x 8 (tempo 2sec in pause 2 sec 3-5sec out) Set 2 On the minute for 15mins (5) a) 10 x Russian KB Swings b) 8-10 x Supine Row (feet elevated to make harder if needed) c) 10/8/6 Cal Row Set 3 On the minute for 12 minutes a) 20-30m Sled Push b) 5 x Burpee to Jumping Pull Up c) 12/10/8 cal Air Bike d) 40 sec Static Standing DB Hold (go heavy) Set 1
Every 90sec for a) Dumbbell Bench Press x 12 b) KB Swings x 25 reps c) Single arm DB Row x 10ea Set 2 Five sets of: 15 Dumbbell Push Presses 15 Box Step-Ups with Dumbbells Rest 60 seconds. Set 1
Every 90 secs for 15mins (5) a) 5 x Deadlift (KB or Bar) b) 40sec Deadbug Set 2 EMOM For 12mins (4) a) 10 x KB High Pull b) 10 x DB Bent over row c) Row 6/8/10cal Set 3 9min AMRAP Run 400m 20m x OH Plate Lunge Set 1
Every 90secs for 15mins (5) a) 8ea x Goblet Static Lunge b) 5ea x Single Arm KB Thrusters Set 2 EMOM For 12mins (4) a)12 x Hip Extensions b) 20m Sled Push 60/40kg c) 6/5/4 cal air bike Set 3 7min AMRAP of KB Swings (every min do 5 x Burpees) 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 Press Rest 30 seconds Set 2: EMOM for 10 minutes: a) 6 x strict pull ups b) 45sec x Toes to MB Set 1
Every 90 sec for 12mins (4) 6ea x Half Kneeling Single arm KB Press 8ea x Single Arm DB Row Set 2 EMOM for 15mins (5) a) 8-10 x Batwings b) 5 x Eccentric Push Ups (go slow) c) Skip 45 Seconds Set 3 10min AMRAP Run 250m 10 Wall Ball 5 Box Jumps or step ups Set 1
Every 90secs for 15mins (5) 8ea x Single arm DB Chest Press 10ea x L seated Seesaw Press Set 2 EMOM For 12mins (4) 15 x Batwings 30 sec Hang 6/5/4 cal Arms only air bike Set 3 7min Sled Push/Burpee Relay as a group complete AMRAP of 10m sled push and 3 burps (first person pushes 10m and completes 3 burps then rest until there turn again. Next person starts as soon as sled arrives to them. The sled should be moving the whole 7mins) Set 1 Every 2mins for 10mins (5) 8 x Strict Press (DB or Barbell) Set 2 Every 90secs for 18mins (4) a) 8 x DB Floor Press b) 5 x Strict Pull Ups c) 60 secs Skipping Set 3 Tabata: DB Thrusters |
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