Running drills
6min to complete 400m farmers carry
(5 jump squats every time up put it down)
5 min to complete 400m med ball run
4 min to complete 400m rum
2 min rest
3 min to complete 400m run
Rest 3 min
8min AMRAP
10 kB SDHP
5 burpees over kb
100m run
Five 5-minute AMRAPs in 25 minutes
From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (45/25 lb)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35 lb)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).
Teams of three
25min amrap
60 wallballs
50 DeadLifts 185/125
40 bar facing Burpees
30 Muscle Ups
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Warm up coaches choice
100 Dubz
90 squats
80 sit-ups
70 ploy step ups
60 sec plank hold
50 alt single arm kb swing
40 shoulder taps
30 slam balls
20 cal bike or row
10 empty BB bear complex
Skill
Strict Pull up
10×1
5sec negative
1 strict Pull up
3 Rounds
15 Power Cleans 135/95
30 Pushups
400M Run
Skill
Hspu
10×1
5sec neg
1 strict HSPU (advance athletes can perform deficit)
5 Rounds for time
18 Wallballs 20/14
15 SDHP 32/24
12/9 cal Bike
Warm up
Pizza game
8min AMRAP
10 DB push press
8 curls
6 bent over kick back
30 singles
2min rest
6min AMRAP
10 alt kb gorilla Rows
10 DL
10 jumps over kb
2min rest
4min AMRAP
10 walls balls
5 T2B
2min rest
2 min max rep
Burpee box jumps
Core 30 AB roll outs
Warm up
6 min Partner Amrap
Row
10 Banded GM
10 Mt climbers
10 scorpions
3 rds each section 40on/20 off w/ 1min rest btwn
Sec1
1 kb swing into 1 Russian swing
1 kb SDHP into 1 press
10m shuttle run (rig out and back)
Sec2
Alt DB snatch
Alt bent over fly
Burpee reach
Sec3
1 push up into 1set of shoulder taps
1 squat into alt revers lunges
Box jumps
Core 20 sets of strict T2B (R,M,L)
16min Amrap
100m Run
4 Squat Cleans 155/105
8 T2B
12 Burpee Box jumps 24/20
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