FITNESS
warm up : thoracic mobility
3 Sets of
8 Overhead Squats Pause 2'' @The Bottom
FOR TIME
50 wallball
40 Cal Row
30 deadlift 100/70
20m Handstand Walk/5 wallwalk
10 Squat Clean 90/50
MOBILITY
Mobility: lats
hamstrings
FITNESS
Strength
3 sets of
12 chest supported rows
50'' Weighted Plank
AMRAP 6
10 Hay Bayle Burpee Box Over
10/8 Cal Air Bike
AMRAP 6
40m Walking Lunges
40 DU
AMRAP 6
max Rounds Cindy
rest 2' between sets
BURNOUT
Every 2' for 30'
- 10 burpee ground to overhead + 20 lunges
- 300m on air runner
- 12 wallball + 12 box jumps
- 60m heavy sled push
- 10 sit ups ,15 V Sit Ups, 20 russian twists,
FITNESS
Core Strength
2-3 Sets of
14 Around the World
16 Medball V Sit Ups
20 Hollow Rocks Weighted
Buy in: 250m Farmers Carry
FOR TIME
1000m Row
50 Bench Press 3/4 BodyWeight
30 Cal Air Runner
20 Strict HSPU
30 Half man Makers
50 Pistols 12/8
Cash Out : 250m Farmers Carry
BURNOUT
TEAM OF 2
AMRAP 30
30 slam balls
20 burpees
30/24 cal bike
30 wall balls
25 partner med ball sit ups passes
30/24 cal ski
250 m run together
FITNESS
3 Sets Of
3 Back Squat 85%
8 Bend Over Row
18-15-12
Hang Power Clean And Jerk 60/40
Burpees Over Bar
50 DU
2' Rest,
then
21-15-9
Overhead squat 50/30
Pull Ups
Box Jumps
BURNOUT
AMRAP 16
10 Reverse Burpees
15/12 Cal Bike
20 sit ups
30 air squat
AMRAP 16
12/10 cal ski
20 lunges holding 2 dumbells
20 Russian twists
30 DU
EMOM 3
30'' hollow rocks
MOBILITY
overhead squat
shoulder stability
FITNESS
Strength
3 Sets Of
30'' Copenhagen Plank Each Side
20'' L Sit
8 Nordic Hamstring Curl
Specific Warm Up: Ankle Mobility
3 Rounds Of
18 one arm thrusters 25/15
15 swings 32/24
12 Toes To Bar
15/11 Cal Ski
18 Dumbbell Snatch
Cash Out : 100 Sit Ups
BURNOUT
TEAM OF 2
FOR TIME
2 ROUNDS
30 hand release push ups
40/34 cal row
50 walking lunges
then
2 ROUNDS
30 V ups/v sit ups
40/34 cal runner
50 goblet squat
then
2 ROUNDS
30 swings
40 burpees
50 DU
FITNESS
4 Rounds For Time
14 Double Dumbell Hang Power Clean
14 HR Push Ups
14/11 Cal Bike
14 Pistols
14 Box Jumps
14/11 Cal ski
Cash Out: 500m Run,
100 Sit Ups
MOBILITY
Thoracic
Groins
FITNESS
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
BURNOUT
TEAM OF 2
FOR TIME
1000m on Air runner
1000m Row
100 jumps over partner
100 medball squat and chest pass
100 push ups
100 wallball
100 DU
FITNESS
EMOM 9
35'' Side Plank Rotation With A Dumbbell
35'' Side Plank Rotation With A Dumbbell
25'' L sit
TEAM OF 2
FOR TIME
50 Push Press 60/40
50 Reverse Lunges 60/40
50 Pull Ups
50 Cal Air Runner
50 Burpees Over Bar
50 Ring Dips
50 Hand Release Push Ups
50 Partner Sit Ups Holding 2 Dumbells 20/12.5
BURNOUT
TEAM OF 2
FOR TIME
3 rounds of
30 swings
30 lunges
40m partner carry
3 Rounds of
20 burpees
20 cal ski
30 synchronized medball sit ups
3 Rounds of
20 Half man makers
30 jump squats
40 DU
FITNESS
3 Sets Of
3 Front Squat @85%1RM
With A running Clock
0-10'
30 Squat Clean @80-85%1RM
rest the remaining time
10'-20'
4 Rounds of
12 Hang Power Snatch 40/25
12 Box Jumps
12 Burpees
rest the remaining time
20-30
4 Rounds of
15 Cal Row
20 Sit Ups
30 DU
BURNOUT
EVERY 2 MIN FOR 30 MIN
-12/10 cal ski,10 swings,8 hand release push ups
-10/8 cal bike,10 burpee box jumps
- 10 sit ups, 10 V ups, 10 hollow rocks, 10 sit ups
- 250m run
- rest
Tabata
Plank
MOBILITY
smash: calves
hamstrings
mobility hamstrings
FITNESS
EMOM 8
Odd: 12/10 cal bike
Even: 5 TTB, 10 HR Push Ups , 15 Air Squat
FOR TIME
3 Rounds
6/4 wallwalk or 15m Handstand Walk
250m Run
Then,
FOR TIME
3 Rounds Of
12 Swings 32/24
16 V Sit Ups
20m Walking Lunges With 2 Dumbbells 25/15
BURNOUT
TEAM OF 2
3 ROUNDS
AMRAP 3'
18/14 cal row
max reps wall balls
REST 1'
AMRAP 3'
18/14 cal runner
max reps goblet box step over
REST 1'
AMRAP 3'
40m sled push
max sec hollow