Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-10 jumping jacks
-5 KB/DB swings or ball slams
-5 Burpees
-5 Roll to stands/V-ups
EMOM 20 Minutes:
-4 MC Push-ups
-AMRAP Abs
*1st 5 min plank hold. 2nd 5 minutes V-ups. 3rd 5 minutes hollow rocks. Last 5 minutes sit-ups. Score is total reps completed each movement. 1 sec = 1 rep for the plank holds. Hollow rocks – forward and back = 1 rep.
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Push-ups
-5 Pull-ups
-10 Hollow rocks
-5 OH squats
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
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For time:
Run 1 mile w/ weighted object
Then, 8 rounds of:
-10 Thrusters or wall balls
-10 pull-ups or ring rows or bent over rows
Run 800m w/ weighted object
Then, 4 rounds of:
-10 Thrusters or wall balls
-10 Pull-ups or ring rows or bent over rows
Run 400m w/ weighted object
Then, 2 rounds of:
-10 Thrusters or wall balls
-10 Pull-ups or ring rows or bent over rows
*Weighted object can be anything. For the thrusters and bent over rows, use barbell, DBs or KBs – can be one or two handed. Scale reps as needed.
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-10 Jumping jacks
-8 Plate ground to OH or KB/DB swings
-6 OH walking lunges
-4 V-ups or Toes to bar
AMRAP 30 Minutes:
-Run 1600m/row 2000m/bike 3200m
-50 DB snatches or KB swings or ball slams
-50 Single arm OH walking lunges
-50 Toes to bar or V-ups or GHD sit-ups
*Record movements and weights to notes
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Push-ups
-5 Pull-ups/Bent over rows
-5 Med ball cleans/Goblet squats
-5 Roll to stands
EMOM 20 Minutes:
-10 Quick feet
-Your choice of movement and reps
*You can do a single heavy back squat or deadlift or clean and jerk or snatch. You can do 5 dumbbell snatches or hang power cleans. You can do 10 KB swings or ball slams or burpees. You can do different movements each minute! Any movement. Any rep scheme. Try not to work past 30 seconds to allow yourself recovery. Post movement & weight used to notes.
Don’t count the quick feet as part of your reps, just the movement afterwards.
Stretch
Cardio 2 minutes:
AMRAP 5 Minutes:
-5 Plate/KB/DB hamstring stretch into squat stretch
-5 Pull-ups/bent over rows
-5 Box jumps/vertical jumps
-10 Hollow rocks
With a 30 minute clock, complete the following for time:
-200 Double unders or 150 jumping jacks
-150 Weighted step ups
-150 Med ball twists (use any object or none at all)
-100 Pull-ups or ring rows or bent over rows
*Any order, partition as needed. Once finished, note time completed, then row or run or bike or do burpees for remaining time. Note distance or reps completed.
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Burpees
-5 KB/DB swings
-5 Toes to bar/v-ups
-Handstand hold/OH bar or object hold
AMRAP 20 Minutes:
10 KB swings
15 Push-ups or clapping push-ups
20 Sec L-sit or V-sit hold
*Record weight used and movements to notes.
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-20 DUs or 10 jumping jacks
-8 Lunge jumps
-6 Thrusters
-4 Pull-ups
Every 3 Minutes for 30 Minutes:
-10 Quick feet
-5 to 10 Front squats or goblet squats
-10 to 20 Reverse lunge steps
-10 Roll to stands or 15 sit-ups
*Heavier weight = less reps, lighter weight = more reps. Try not to work much more or less than 1:30/round, so adjust reps accordingly. Your score by posting the number of reps completed/round. Post weight used to notes.
Stretch
Cardio 2 minutes:
AMRAP 5 minutes:
-6 Lunge jumps
-5 KB swings/DB snatches/Ball slams
-4 Roll to stands
-3 Burpees
-HS hold/OH plate or bar hold
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees
Sub 14 DB cleans/snatches (7/arm). You can also sub 15-20 KB swings or ball slams/per round.
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-Reverse bridge stretch
-6 V-ups
-5 Push presses (or 3/arm)
-4 Box jumps
-3 Pull-ups or bent over rows (or 2/arm)
-HS Hold/OH bar or plate hold
AMRAP 25 Minutes:
-10 Push presses w/ barbell (or 5/arm w/ DB, or sub 15 push-ups/rd)
-10 TTB bar or V-ups
-10 Box jumps (or jump over object/vertical jump)
-10 DB pull-overs (sub bench or chair dips if needed)
*Rest 30 seconds after each round. Note movements/weights used.
Stretch
Cardio 2 Minutes
AMRAP 5 Minutes:
-20 Double unders/10 jumping jacks
-2 Turkish get-ups (1 each arm)
-5 Goblet squats
-5 Toes to bar/knee raises/V-ups
EMOM 30 Minutes:
-Min 1: 3-5 heavy-ish back squats or 10-15 squat jumps
-Min 2: 5-10 weighted pull-ups or 10-15 ring rows or 5-8 DB bent over rows/arm
-Min 3: 20-40 DUs or 15-20 jumping jacks
Post movements/weights used to notes. Make it challenging to stick with for all 30 minutes. Work should be approximately 30 seconds and then 30 seconds of rest, so adjust reps accordingly.