Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
AMRAP – 15 Minutes
– 3 Deadlifts (Bodyweight)
– 1 Barbell Burpee (Jump bar twice)
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
For time:
– 500m Row
– 50 KB Swing
– 40 Pushups
– 30 Situps
– 20 Box Jumps
– 10 Burpees
– 500m Row
4 Rounds for Reps
W/R = :45/:15 each station:
– Row (Calories)
– Burpees
– Jump Rope
– Clean, Catch, Squat
For time:
– Run 400m
– 10 Burpees
– 20 Box Jumps
– 30 KB Swings
– Run 800m
– 30 KB Swings
– 20 Box Jumps
– 10 Burpees
– Run 400m
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Pullups
Jokers = 10 Burpees
Ten rounds for time:
– 3 Cleans
– 1 Barbell Burpee
For time:
– 100 Burpees