3 Rounds:
50 Singles
5 Windmill/arm
5 wall squats
10 spidermen
20 Dumbbell Man Makers, 20/15 lbs
15 Dumbbell Man Makers, 30/20 lbs
10 Dumbbell Man Makers, 40/30 lbs
5 Dumbbell Man Makers, 50/35 lbs
-Row right, row left, push up, squat clean, push press, oh lunge left, oh lunge right
Goal: Sub 26 Minutes
Easy Row/Jog 5 min
Pigeon Stretch
2 min/side
400m Jog
Then:
2 Rounds:
5 Cossack squat (each side)
5 Shoulder Activation on bar
5 High Knee Burpee
10 Mountain climbers (each leg)
10 Fire hydrant circles (each side)
30 seconds Hollow body hold on bar
10 yards Pigs on ice skates
10 Squat to stand
10 Ring out the towel (each side)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
THE WALK AROUND
Shoulder Smash w/LaX Ball
4 Rounds:
10 Air Squat
10 PVC Pass Thru
3 Wall Walk
With a Partner
For Time:
50 HSPU
60 Strict Pull Up
60 Ring Dip
200 Wall Ball (20/14)
400 Double Under
The Walk Around
Couch Stretch
2 min/side
Jog/Row 3-5 min
Burg Warm Up x 3
EMOM 6 min
Min 1: 1-3 Snatches (increase weight)
Min 2: 5 push ups from knees, 30 Singles
Every 1 min for 12 mins do:
3 Power Snatches, 135/95 lbs
6 Burpee Over Bars
50 Hip Bridges
30 Banded Abmat Sit-ups
*Not for time, accumulate the reps
RUN 400, ROW 500, OR JUMP ROPE 2 MIN
Then 10 Reps of Each of the Following:
Good Morning
Wall Squat
Sit-up
Push-up
Kipping Swing
Pull-up
Ring Dip
5 Rounds For Time of:
5 Double Kettlebell Cleans, 53/35 lbs
Double Kettlebell Front Rack Carry, 53/35 lbs, 50 ft
Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft
5 Double Kettlebell Cleans, 53/35 lbs
Sub Dumbbells if needed
Goal: Sub 10 min
Cool Down
Banded Hammie Stretch
-2 min/side
Foam Roll/Smash Quads
-2 min/side
AB TOWN
8 Minute Tabata
Alternating Movements:
Dragonfly
Bicycle
200m Run
2 Rounds:
20 High Knee Toe Taps
10 goblet squats
10 dynamic calves
5 Box Step Up
50ft lunge lunge, squat squat
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Goal: Sub 30
Samson Stretch
:90 sec/side
Smash/Roll Calves on KB handle
:90 sec/side
3 Rounds Rowling *meters over
or under 100= burpees
3 Rounds:
5 Broad jump (focus on hip ext)
5 Barbell Strict press
5 Barbell Good Morning
5 Roll over vsit
30-20-10 reps, for time of:
Hang Clean & Jerk, 115/75 lbs
Row Calories
Goal: Sub 12 min
Easy Row/Jog
5 min
Roll/Smash Hammies/Upper Back
2 min/side
Banded Hamstring Stretch
3 min Row
3 Rounds:
10 toy soldier
50Ft High Knees
50ft Butt Kickers
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 Rounds:
10 Strict Toes To Bars
20 Banded Good Mornings
Plank Hold, 30 secs
400m Jog
Then 3 Rounds:
5 Boot Strappers
5 Thoracic High Five (each Side)
10 Wring out the towel (each side)
5 Burpee Pull-Ups
30 seconds Hollow body hold on bar
15 Forward/back jumping jacks
With a Partner complete:
10 Minute AMRAP:
5 Pull-Ups
5 Burpees
Rest 5 Minutes
AMRAP 10:
150m Row
15 DB Push Press (30/20)
200 Meter Jog
LaX Ball Shoulder Smash
2 Minute Deep squat hold*
*1 minute with a light plate hold
1 min without plate (when you
drop the plate, try to maintain a neutral spine and avoid falling)
3 Rounds:
15 Hollow Rock
15 Superman
3 Min Row
2 Min Banded Front Rack
Burg Warm up.
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata weighted sit up, pick load
The Tabata interval is 1 min of work followed by 1 min of rest for 3 intervals.