FITNESS
STRENGTH
EMOM 6
odd: 5 Front Squats with 2sec pause @bottom
even: 8 Bend Over Row
TEAM OF 2
AMRAP 7
40 Toes To Bar
40 Back Squats
AMRAP 7
40 Cal Air Bike
40 Burpees To Target
AMRAP 7
40m Sled Pull With A rope
40m D Ball Carry
Rest 1' Between Sets
BURNOUT
TEAM OF 2
AMRAP 12
30 Box Jumps
40m Partner Carry
40 cal Row
AMRAP 12
30 Reverse lunges weighted
30 Wallball
10 Partner Push ups
20 Jumps Over Partner
rest 2 between sets
EMOM 6
40'' side plank
40'' Side plank
30'' Hollow
FITNESS
EMOM 8
Odd : 3 Heavy Complex (1 Snatch Pull, 1 Power Snatch, 1 Overhead Squat)
Even : Rest
21-15-9
Overhead Squats 50/30
Cal Air Runner
then
21-15-9
Sumo Deadlift High Pull 50/30
Handstand Push Ups
then
FOR TIME
75 V Ups
100 DU
BURNOUT
Amrap 11
20 Swings
20 Lunges
10 Burpee Ground To Overhead
Amrap 11
20 Squat Jumps
20 SiT Ups Weighted
20 Shuttle Sprints (10m)
50 DU
TEAM OF 2
AMRAP 5
Partner 1: Row For Calories
Partner 2: Holds A plank
MOBILITY
lower back
overhead squat
FITNESS
STRENGTH
3 sets of
8 One arm Dumbell row Each Arm
10 Weighted Ring Push ups
30'' Handstand Hold
FOR TIME
3 Rounds of
15/12 Cal Row
24 Box Jumps Over
15 Ring Dips
24m One Arm Walking Overhead Lunge 30/17.5
15 Swings 32/24
BURNOUT
EVERY 2 min for 30'
- 10 Cal Air Runner, 10 Burpees
- 10/8 Cal Air Bike, 20 Air Squat
- 80m Sled
- 10 Push Ups, 30 DU
- 10 V ups, 10 Sit Ups, 15 Squat Jumps
FITNESS
STRENGTH
3 sets of
12 Back Squats @60%1RM
8 Pull Ups Weighted
TEAM OF 2
FOR TIME
10 Rounds Of
12 Power Clean 60/40
12 Front Squats
12 Burpees Over Bar
8 Bar Muscle up/ Banded Muscle Ups/ 12 Pull Ups
BURNOUT
TEAM OF 2
AMRAP 30
30 Wallball
30 Cal Row
30m Lunges Walking
30 cal Ski
30 Hand Release Push Ups
30m Bear Walk
FITNESS
FOR TIME
3 Rounds of
400m Run
30 Box Jumps 75/50cm
30 Wallball 9/6
30 Swings 32/20
15 Pull Ups
ΕΜΟΜ 4
40'' Weighted plank
MOBILITY
Quads
Hamstrings
FITNESS
STRENGTH
3 sets of
40'' Ηollow
25'' L Sit From Boxes
6 Strict Toes To Bar (slow eccentric)
With A Running Clock
0 - 10'
FOR TIME
50-40-30-20-10
DU
25-20-15-10-5
Medball Strict Leg Raise 6/4
10' - 20'
EMOM
odd: 15/12 Cal Row
even: 12 Burpees Over Row
BURNOUT
AMRAP 9
15 Swings
15 V Ups
20 DU
AMRAP 9
15 Ground To Overhead
15 Weighted Sit Ups
15/13 Cal Air Runner
AMRAP 9
10 Burpees
20 Kettlebell Thrusters
30 Jumps To Target
FITNESS
STRENGTH
3 sets of
40m Double Kettlebell Overhead Walk
30'' Copenhagen plank
30'' Copenhagen plank
TEAM OF 2
3 Rounds Of
30 Squat Snatch 40/25
30 Toes To Bar
30 Pistols
30 Reverse Burpees 25/15
30 Cal Air Runner
BURNOUT
VALENTINE'S BURNOUT
AMRAP 30
200m run together
20 high knees (each Partner )
15 couple squats (each Partner )
10 couple sit up/leg raises (each Partner)
10 jumps over plank (each Partner )
10 taps from plank (each Partner )
FITNESS
STRENGTH
3 sets of
14 Double Kettlebell Front Rack Lunges
8 Bench Press
FOR TIME
5 Rounds of
15/12 Cal Air Bike
12 Deadlift 50/35
9 Front Squats 50/35
6 Shoulder to Overhead 50/35
BURNOUT
EVERY 2 minutes For 30'
- 22/18 Cal Row
- 18/16 Cal Ski
- 40m Walking Lunges
- 20 V Ups, 30 Russian twists
- 10 Push Ups, 15 Air Squat, 30 DU
MOBILITY
mobility
thoracic
ankle
FITNESS
CORE STRENGTH
3 sets of
14 Around The World / Scaled
12 Chest Supported Rows
Skill : Muscle Up
RX:Find a Complex For Max Unbroken Reps of
1 Muscle up, 1 Dip, 1 Toes To Ring
FOR TIME
50/42 cal Row
40 One Arm Dumbell Thrusters
30/24 cal Ski
20m Handstand Walk/6 WallWalk
15/10 Muscle Ups
BURNOUT
TEAMS OF 2
AMRAP 8
Bike Relay
* switch every 30''
Go For Max Calories
AMRAP 8
Partner A : 40m Heavy Sled Pull With A Battle Rope
Partner B : Air Runner
AMRAP 8
Max reps Burpees over Partner the other hold a plank
* every 2 minutes do 10 synchronised jump squats
FITNESS
STRENGTH
3 Sets Of
30 Hollow Rocks Weighted
25'' L Sit
12 Double Kettlebell Deadlift
TEAM OF 2
FOR TIME
21-15-9
Squat Clean 60/40
Burpees Box Jump
42-30-18
Cal Air Runner
Wallball 12/6
84-60-32
DU
50 Hand Release Push Ups
BURNOUT
TEAMS OF 2
AMRAP 12
500/400m row
40 weighted sit ups
30 jumps to target
20 couple synchronised sit ups
AMRAP 12
400/300m ski
30 V Ups
20 box Jumps
10 synchronised Push Ups
EMOM 6
Partner A : Swings
Partner B : Plank