Menu
Tabata Jump Rope (4 min):
Change techniques each
interval (singles, doubles,
one leg, alternating feet, etc)
3 Rounds:
5 PVC pass thru
10 PVC OHS
10 sit ups
20 mountain climbers
9-15-21 reps for time of:
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
Scaled 65/45
With a Partner:
100-cal. row, switch as needed
100 toes-to-bars, total
Scaled: Knee Raises
THE WALK AROUND
Mobilize as necessary
3 Min Run/row
3 Rounds:
10 Band Good Morning
5 Band strict press
5 Band pass through
5 Band overhead squat
20 Plyo skiers
5 Minute AMRAP:
7 Deadlifts, 185/135 lbs
7 Strict Handstand Push-ups
5 Minute AMRAP:
7 Overhead Squats, 95/65 lbs
21 Double Unders
5 Minute AMRAP:
7 Box Jumps, 24/20 in
14 Kettlebell Swings, 53/35 lbs
Goal: 4+ Rounds
Accumulate:
50 Band Pull Apart
50 Band Face Pull
Row 200 Meters.
8 Medicine ball cleans
8 Banded good mornings
8 push-up
8 Back stroke (each arm)
10 yards Inchworm
8 Single leg deadlifts (each side)
3 Rounds
22 Kettlebell Deadlifts
22 Med Ball Cleans
22 Calorie Row
22 Push-ups
Roll out Quads (2 Minutes/side)
9 Min EMOM:
Min 1: 3 Windmill/arm, 3 Wall squat
Min 2: 60 Singles or 30 DU
Min 3: 3 DB Dead, 3 DB Clean, 3 DB FS, 3 DB Press
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use no more than 87%
15 AMRAP:
15 Dumbbell Push Press, 45/30 lbs
Dumbbell Waiter Walk, 45/30 lbs, 50 ft
Dumbbell Waiter Walk, 45/30 lbs, 50 ft
15 Dumbbell Front Squats, 45/30 lbs
Goal: 4+ rounds
Roll/Smash Upper Back
2 min
Couch Stretch
2 min/side
Run/Row 3 min
3 Rounds:
10 Russian twist with Medball
8 Wall Ball (14/10)
8 Kip Swing
3 Inchworm with a push up
10 Thrusters, 115/75 lbs
20 Burpee Pull-ups
8 Thrusters, 115/75 lbs
16 Burpee Pull-ups
6 Thrusters, 115/75 lbs
12 Burpee Pull-ups
4 Thrusters, 115/75 lbs
8 Burpee Pull-ups
2 Thrusters, 115/75 lbs
4 Burpee Pull-ups
Goal: Sub 12 min
Cool Down
Easy Row/Jog
5 min
Pec/Shoulder Stretch on Rig
1 min/side
(Static Stretch)
Banded Front rack Stretch 1 min/side
2 Min deep squat hold
(Increase HR)
Run/Row 3 min
10 Lying leg Cross Overs
10 Spiderman
5 Roll over V-sit
Rest as needed between sets.
Single Leg Glute Bridge
3 x 10 each leg
Double KB Front Rack Carry
3 x 100′
Athlete chooses weight
Rest as needed between efforts.
3 Rounds:
Run 200M
10 Lunge with a twist
5 reverse grip pvc press
10 lateral raises with plates
15 min to find your heaviest single
3 rounds for time of:
10 Push Jerks, 185/125 lbs
Run, 400 m
Goal: Sub 10 min
Weighted AbMat Sit-up 3×20
Use the heaviest weight you can for each set.
Rest as needed between sets.
Banded Shoulder Stretch
1 min/side