FITNESS
STRENGTH
3 SETS OF
8 Overhead Squat @60-65%1RM
6 Pull ups weighted
TEAM OF 2
amrap 25
50 Wallball
40 Toes To Bar
30 hand release push ups
20 pistols weighted 12/8
10 snatch 70/45
BURNOUT
TEAM OF 2
EMOM 10
odd : Partner A weighted plank
even : Partner B AMRAP 2 shuttle Run 10m ,4 jumps over partner
EMOM 10
odd : 30'' Row each Partner
even : 30 '' ski each partner
AMRAP 10
50 Synchro Sit ups with a plate
50 burpees
50 lunges with a plate
FITNESS
Every 2 Minutes For 30 minutes
- 10 Thrusters 60/40 + 10 Power clean
- 12/9 cal Bike + 50 DU
- 30 Weighted Sit Ups 20/15
- 60m Sled 60/30
- 300/250m Air Runner
EMOM 4
30'' Hollow Rocks Weighted
MOBILITY
Hips
Groins
FITNESS
Strength
3 Sets of
25'' L Sit
12 Chest Supported Rows
10 Ring Dips
Skill : Handstand Walk
EMOM 20
- 5/3 wallwalk or 15/12m Handstand walk
- 15 swings 24/16
- 10/8 Burpee Box Jumps Over
- 20m One Arm, Overhead Walking Lunges 25/15
- 15/12 Cal Row
BURNOUT
EVERY 2' FOR 30'
- 30 rope jumps+20 air squat+10 push ups,
- 10/8 cal air bike + 10 cal air runner
- 120m sled weighted
- 30 russian twists + 20 weighted sit ups
- 20 burpees
FITNESS
STRENGTH
EMOM 8
odd: 6 Slow Eccentric Back Squats @65%1RM
even: 8 slow eccentric bend over rows
TEAM OF 2
AMRAP 14
16 Hang clean and jerk 50/30
20 chest to bar pull ups
30 Partner Sit Ups holding 2 dumbells 15/10
AMRAP 14
30 Sumo deadlift high pull 50/30
20 Toes To Bar
16 Overhead Squats
BURNOUT
TEAM OF 2
AMRAP 30
1000M row
80 jumps over partner
70 ground to overhead
600m ski
50 walking lunges
40m partner carry
TABATA
Side plank
FITNESS
CORE STRENGTH
EMOM 6
- 40'' Hollow rocks
- 40'' Weighted Prone Angels
- 40'' Plank
AMRAP 9
16/14 Air Runner
12 Burpee Box Jumps
8 Half Man Makers 20/15
REST 2
AMRAP 9
18 V Ups
14/12 Cal Bike
14 Hand Release Push Ups
REST 2
AMRAP 9
50 DU
20 Wallball
15 Swings
BURNOUT
AMRAP 10
800m bike 17/15
20 V sit ups
15/10 push ups
REST 1
AMRAP 10
16/13 cal ski
30 russian twists
20 down ups
REST 1
AMRAP 10
20 wallball
20 weighted sit ups
30 jumping jacks
MOBILITY
Quads
Lats
FITNESS
STRENGTH
3 Sets Of
60m One arm Overhead walk
40'' Weighted hollow
5/4 Wallwalk
'' 2018 ''
AMRAP 20
18m one arm Overhead walking lunges
18 push press 50/30
18 box jumps over
18 burpees
18/14 cal air runner
EMOM 4
odd :40''Goblet Squat Hold
even: 40'' Weighted Plank
BURNOUT
TEAM OF 2
AMRAP 15
2K bike 17/15
1000m ski
50 burpees
REST 2
AMRAP 15
2000m row
100 sit ups
50 walking lunges weighted
30 hand release push ups
tabata
plank
FITNESS
STRENGTH
3 Sets Of
60m Farmers Carry
12 Dumbbell Chest Supported Rows
25'' L-Sit/ Scaled L-sit
AMRAP 12
20 Wallball
20 Swings
14 Burpees to Target
REST 1
AMRAP 12
14/12 Cal Air Bike
14/12 Cal Air Runner
14 Toes To Bar
MOBILITY
Thoracic spine
Squat therapy/overhead
FITNESS
CORE STRENGTH
EMOM 8
- 45'' Side Plank
- 45'' Side Plank
- 45'' Reverse Plank
- 35'' Hollow Rocks Weighted
SKILL HandStand Push Ups
EMOM 20
- 15/12 Cal Row
- 15/12 Rind Dips
- 15/12 Handstand Push Ups (or Deficit)
- 12/9 Cal Ski
- 16 Pistols/ Weighted Pistols
You Choose The Deficit
Half Tabata
V Ups
BURNOUT
EMOM 25'
- 15/12 Cal Air runner
- 20/15 Weighted Sit Ups
- 30m Weighted Sled
- AMRAP 7 V Sit ups, 7 Hollow Rocks, 7 Arch to Hollow
- AMRAP 10 Slamball, 10 Chest Pass to Wall
EMOM 6
- Wallsit
- Side Plank
- Side Plank
FITNESS
STRENGTH
EMOM 8
odd : 8 Slow Eccentric Back Squats @60%1RM
even : 30'' Hollow
With A Running Clock
TEAM OF 2
0'10'
AMRAP
16 Power Clean 60/40
24 Pull Ups
32 Sit Ups
10'-20'
AMRAP
16 Front Rack Lunges 50/35
24 Hand Release Push Ups
48 DU
20'-30'
24 Alternate Dumbbell Snatch 25/15
24/20 Cal Air Runner
BURNOUT
TEAM OF 2
AMRAP 30
500m row
400m ski
50 wallball
40 Swings
100 DU
50 Sit ups
Every 2' complete 5 synchronized burpees
FITNESS
CORE STRENGTH
EMOM 9
- 30'' L-Sit
- 30'' Hollow Rocks
- 40'' Wallsit Holding A Heavy Dumbell To Your Chest
TEAM OF 2
AMRAP 14
24/20 Cal Air Bike
20 Burpee Box Jumps Over
20 Front Squat 60/40
rest 2'
AMRAP 14
80 Du
20 Half Man Makers
20 Push Press 50/35
BURNOUT
AMRAP 14
15/12 Cal Row
15 weighted sit ups
10 burpees ground to overhead
20 mountain climbers
AMRAP 14
12/10 cal Ski
16 swings
20 walking lunges
20 russian twists
EMOM 4 40on-20off
- Side plank