EMOM For 6 Minutes
50ft Shuttle Run
THEN
TABATA
4 Rounds Of:
V – Ups
Floor Wipers 95/65
Back Extensions
Hollow Rock Holds
Parallette Jump Overs
Russian Twist 35/20
Wall Ball Sit-Ups 20/14
High Plank Knees To Elbows
EMOM For 6 Minutes
50ft Shuttle Run
THEN
TABATA
4 Rounds Of:
V – Ups
Floor Wipers 95/65
Back Extensions
Hollow Rock Holds
Parallette Jump Overs
Russian Twist 35/20
Wall Ball Sit-Ups 20/14
High Plank Knees To Elbows
4 Rounds For Time Of:
200 Meter Run
4 Wall Climbs
8 Thrusters 135/95
12 Front Rack Lunges 135/95
2 Rope Climbs
EMOM For 10 Minutes
Complete 3 Power Cleans Starting. At 70% Increasing 5% Every 2 Min.
Then
30-20-10
Wall Ball 20/14
KB Swings 70/45
Knees To Elbows
Stop every two minutes and execute 5 Burpee’s tell you complete the workout
15 Minutes To Establish A 1 RM On
Push Press
20 Minutes AMRAP
20 Double Unders
10 Push Press @ 65%
10 Ring Rows
10 Calories Row
4 Rounds Fot Time Of:
200 Meter sandbag Run
10 Front Squats 165/115
15 Box Jumps 24″/20″
20 Pull Ups
21*15*9
Calorie Row
Dumbbell Hang Squat Clean 35/20
Weighted step ups 24″/20″
*One round of Cindy (5 Pull ups 10 Push Ups 15 Squats)
15 Minutes To Establish A 1RM On
Sumo Deadlift High Pull
Then
4 Rounds For Time of
200 Meter Run
15 Toes To Bar
20 Sumo Deadlift High Pull 95/65
30 Russian Twist 35/25
For Time: Complete
80 Double Unders
70 Ball Slams 20/10
60 Overhead Lunges 45/25
50 KB Swings 53/35
40 Push Ups
30 Hang Cleans 135/95
20 Push Press 135/95
10 Deck Squats 20/10
15 Minutes To Establish A 1RM On
Clean & Jerk
Then
3 Rounds For Time Of:
400 Meter Run
10 Clean & Jerk @ 135/95
10 Lateral Burpee’s Over Bar
20 Minutes AMRAP Of:
15 Calorie Row
3 Bear Complex 135/95
10 Burpee Box Jumps 24″/20″
200 Meter Sandbag Run 70/40