Three Rounds:
– 1:00 Jump Rope
– 1:00 Inch Worms
Five Rounds
– :30 Double Unders
– :30 Rest
Five Rounds w/ 2:00
– 5 TnG Deadlift
– 5 Negative Pullups
For Time:
– 1k Row
– 50 KB Swings (24kg/16kg)
– 30 Box Jumps (24″/20″)
– 400m Row
– 10 Plank Lunges
– 10 Plank Samsons
PVC Pip Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
EMOM – 10:00
– 5 Burpee Pullups
RxPlus: 3 Muscle Ups
Four Rounds w/ 2:00 Rest
– 20 Wall Balls (20#/14# @ 10’/9′)
– Max Pullups
– 250m Row
– 200m Run
Olympic Warmup (Snatch Grip)
– 5 Down Ups
– 5 Down Up w/ Shrugs
– 5 Down Up w/ High Elbows
– 5 Power Snatches
– 5 Overhead Squats
– 5 Snatch Balances
Note: One time with PVC Pipe. Then one time with barbell.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
– Hang Power Snatch
Three Rounds For Time:
– 25 KBS (32kg/24kg)
– 25 burpees
400m run or 500m
1 Round of Cindy
2 minutes mobilizing each shoulder
-Lacrosse ball/stretching whichever works best for you.
-Choose 1 and do it for 2 minutes each side. (4 mins total)
2 minutes mobilizing each hip
-Piriformis stretch/lacrosse ball/foam roller
-Choose 1 and do it for 2 minutes each side. (4 mins total)
1 Round of Cindy
Three Rounds for Time:
25 Overhead KBS (32kg/24kg)
25 Burpees
– 2:00 Rower
– 10 Plank Lunges
– 10 Plank Samsons
– 5 Inch Worms
1 to 5 Reps
– Air Squats
– Ball Slams (20#/10#)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Four Rounds w/ 2:00 Rest
EMOM – 8:00
– 3 Handstand Pushups
Three Rounds:
– 15 Ball Slams (40#/20#)
– 12 Burpees
– 10 Pullups
– 8 Box Jumps (24″/20″)
– 45 Double Unders
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Presses (each)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Four Rounds w/ 2:00 Rest
Rear leg elevated split squat.
Four Rounds:
– :30 Burpee Over Bar
– :30 Push Press
– :30 Rest
Four Rounds w/ 2:00 Rest
– 1:00 Rower