Every Minute Alternating (5 Rounds)
1- 1min Barbell Strict Press 45/35
2- 1min Barbell Bicep Curls
3- 1min Bench Dips
4- 12/9 Cal Row or Bike
5- 1min Glute Bridges
6- Abmat Situps
7- 12/9 Cal Row or Bike
Try and maintain 15-20 reps per round
Complete 8 Rounds of:
1000m Run (Scale 800,600,400)
Complete a Movement
In Any Order
50/40 Cal Row
50/40 Cal Bike
50 Wall Balls
50 KB Swings American 53/35
50 Ring Rows
50 GHD Situps
50 Lunges
50 Curb Pushups
Dress warm!!! You can always shed layers!!
Start first set 50-60% of 1RM
Alternating 90sec Intervals with 10 Back Squats
In 1min complete
10 DB Snatch 50/35
Max Box Jumps 24/20
*Rest 1 Min
RX+ DB 75/50 Box 30/24
Alternate min w 7 good mornings
12min AMRAP
Bench Press 95/65
15/10 Cal Row
Reps increase by 3 each round.
RX+ 115/75 if you bench 225/155 or more
Record one max effort set then get to 25 total
Every 2min Building
Superset with 5 Ab Wheels
3 rounds of
15 Toes to Bar or Abmat Situps
30 Alt 4″ Front Rack Stepups 185/125
45 Double Unders (90 singles)
Every 2min Building
Superset with 5 Ab Wheels
3 rounds of
15 Toes to Bar or Abmat Situps
30 Alt 4″ Front Rack Stepups 185/125
45 Double Unders (90 singles)
Double Under skill work
5 Rounds
30 Double Unders (1min Practice)
20 Kb Swings American 53/35
10 Goblet Squats
800m relay
10 rounds
800m relay
10 rounds
800m relay
10 rounds
800m relay
One round:
6x wall balls 20/14
4x box jumps
2x single arm devils press 50/35
800m run is a relay of 200m at a time each partner will run 200m while one partner rests. 5 rounds each per partner. You go, I go
Tabata Hollow Flutter Kicks
Tabata Banded Glute Bridges
Tabata Side Plank w Hip Abduction
0:00-3:00 Abmat Situps
3:00-6:00 KB American Swings 53/35
6:00-8:00 Situps
8:00-10:00 KB Swings
10:00-11:00 Situps
11:00-12:00 KB Swings
50 Alternating DB Curls & Extensions
10-15min to build to a heavy
Every min for 30min
3 Burpees Over the Bar
1 Clean & Jerk 185/125
If you fail a Clean & Jerk take a round off and decrease load 20/10
