Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction
Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds
Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round
Workout
15 Minute AMRAP
– 6 Jumping Pullups or Pushups
– 9 Air Squats
– 12 KB Swings
Workout
For time:
Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m
Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.
Beginner variation: Reduce reps to 15, 10, 5
Workout
Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press
If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.
Warmup
POSE Practice
Workout
Burpee Battle – 3 Rounds
In pairs, person A and person B.
1a. Person A runs 400m. Person B performs as many burpees as possible.
1b. Person B runs 400m. Person A performs as many burpees as possible.
Total the burpees completed in all three rounds for your score.
Workout
Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups
Workout
30 Reps of the Oly lift of your choice for time.
Workout
Double Couplet Intervals
Total of 8 Cycles, 30secs work – 15secs rest. Alternate between the movements in each couplet. Each movement is a cycle.
First 4 cycles (6 minutes)
1a. Swings
1b. Burpees
Second 4 cycles (6 minutes)
2a. Situps
2b. Air Squats
Workout
4 Rounds for time
Rx Reps: 40, 30, 20, 10
Scaled Reps: 20, 15, 10, 5
– Walking Lunge (count each step)
– 400m Run
– Situps
Warmup
Sandbag Cleans w/ Squat Drop
– 5 right shoulder
– 5 left shoulder
– 5 front
Workout
Double Couplet
Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25
2 minute rest
Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25