Warm up
5min AMRAP
5 Burpee
10 Mt climber
5 push ups
(after each movement run to the end of the gym then perform the next movement)
Fight on bad style
Battle rope
Box jump
KB G2OH
Burpee
Row
2min rest
6min
200m run
Bear crawl ½ gym /broad jump remaining
2min rest
Core
3 rds
40/20
Hallow jacks
Crab toe touch
6min amrap
Clusters 155/105
12min amrap
Buy in: 800m run
30 Hang Cleans 135/95
50 Step Ups 24/20
2 Rounds
50 OH single arm Lunges 50/35
25 Burpees
50 sit ups
25 cal Bike
Teams of 2
50 Power Cleans 135/95
50 Front Squats
50 Jerks
•Every top of 3min both partners run 200m
1 mins each 2 rds
mt. climbers
sonics
Sampson stretch
3 rds
1 min to complete the movement amount range (like an emom)
1. 5-7 10m shuttle run (down&back is 1)
2. 6-10 Burpees
3. 4-8 Strict pull ups
4.10-15 box jumps
5. 12-15 KB swings
6. 10-15 tuck jumps
7. 10-15 box dips
8. 8-12 t2b
9. 10-15 BD curl
10 rest 1 min
4 min rest
400m farmers carry
Weightlifting
OH Squats (off rack)
5×10
•Athletes choice in weight
Teams of 2
50 DB Snatches
30 cal Row or bike
50 HR Push Ups
30 cal Row or bike
50 synchronized lunges
30 cal Row or bike
50 double sit ups
Warm up
Running drills across the gym
3 rds each section w/ 1min rest btwn sections
1min to run 200m 1min of work 30sec of rest
Sec1
200m run
Wall balls
Rest
Sec2
200m run
Full Kb swings
Rest
Sec3
200m run
Spiderman push ups
Rest
Sec4
200m run
Burpees
3min rest
Core
3 rd 40 on/20 off
Cork screws
Plank rocks
Supermans
Warm up
Bike 2rds
1min easy 30sec med 30 hard
Then 2min at the rig for the calf/hamstring stretch
10 mins to run 1 mile
100 dubz (300 singles)
90 alt single arm kb swings
80 step ups
70 hallow rocks
60 OH lunges
50 Burpees
40 push-ups
30 pull ups
20 cal bike
10 Empty BB Bear complex
15 dragon flags
Every 5 min for 20min
50 Dubz
30 wall balls
10 DeadLifts
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