Dynamic Stretches
3 Rounds Warm up pace
400m Run or 50su
8 Good Mornings
12e Mountain Climbers
Alternating EMOM x3 Rounds each
1. 6 thrusters + 6 Pushups
2. 8 Broad Jumps or jumping squats or alt lunges
For time (25′ Cap)
80 BW Squats
Run 800m or 100 SU
80 Alt. SA DB Hang C&J
Row 800m or 100 SU
80 Ab Mat Sit ups
80 KB Swings (24/16kg)
Dynamic Stretches
3×8 deadlift
1×8/side staggered deadlifts
15′ EMOM
1: 200m run or 50 SU
2: 15 KB Swings
3: 15 Knees 2 Elbows
Rest 3′
15′ EMOM
1: 10 Jumping squats or broad jumps
2: 15 Burpees
3: 15 KB DL HP
Dynamic stretches
3 Rounds Warm up pace
10 push ups
50 Jump Rope
15 Squats
3×8 goblet Squats
1×8/side one leg or staggered squats
For Time: (15 Cap)
10-9-8-7-6-5-4-3-2-1
DB Thruster
1-2-3-4-5-6-7-8-9-10e
DB Plank Row
10-9-8-7-6-5-4-3-2-1
Dynamic Stretches
800m run or 50 SU
5 Turkish Get Ups
3 Rounds for Time (30′ Cap)
400m run or 50 SU
50 Ab Mat Sit ups
40 KB Swings
30 Wall Balls or thrusters
20 Walking Lunge Steps
10 Super Burpee
Dynamic Stretches
400m run or 8 slow burpee
3′ Jump Rope
4x each Alternating On 2:30 Interval
1. 100SU
10 DB Ground to OH
20 Knee 2 Elbow
2. 100SU or 400m run
16 KB DL HP
16 DB Plank Rows
3. 100 SU or 400m Run or 20 burpees
3 Rounds Warm up pace:
100 jump rope
6/side lunges
8 Good mornings
10/side Shoulder Taps
3×8/side KB bent over row
3×8/side DB presses
12′ AMRAP
2-4-6-8-10…
Push ups
V-ups
Burpee
Dynamic Stretches
800m run or 5 turkish get ups
12′ AMRAP
Buy-in: 800m Run or 100SU
10 Burpees
15e Mountain Climber
50foot Walking Lunge
8′ AMRAP
8 Pushups
12 V-ups
10 lateral burpees over object
Plank TABATA – 4×20″ on/10″ off
Front Plank
Side Plank (L)
Side Plank (R)
push ups
Dynamic Stretches
800m run or 100 single unders
4x 2:00 Interval (right into the next round, choose your own rest)
100m sprint or 50 SU + Amrap KB Swings
100m sprint or 50 SU + Amrap DB Thruster
100m sprint or 50 SU + Amrap DB straight leg sit ups (like MB Getups)
100m sprint or 50 SU + Amrap Burpees
Rest 2:30
6x Alternating 30″ on/10″ off
Jump Rope
3 Rounds
Dynamic Stretches
50 Single Unders + 10 down ups
15′ EMOM
1: 30 second bicycles
2: 20 AB Mat Sit-Ups
3: 200m Run or 20 burpees
Rest 3′
15′ EMOM
1: 30 second alternating goblet lunges
2: 15 Knees to Elbows
3: 15 Goblet Squats
3′ Jump Rope
8′ Dynamic Warm-up
For Time:
2 Rounds
800m Run (2 laps) or 100 single unders
10/side gorilla DL (one handed dls alternating) –>>10 Down ups
Then. . .
2 Rounds
40 KB Swings
10 burpees
Strength 3 x 30″ on/20″ off
Bent over Row
Pushup
V-ups