Team Coe
10 rounds
10 thrusters 95/65
10 ring pushups
30 cal assault bike
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
LIFE
5 Rounds
30 KB Swings 55/35
10 PVC Banded Pulldowns
5 Man Makers 25/15
SPORT
5 Rounds
30 KB Swings 70/55
10 Pullups
5 Man Makers 50/30
500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
50-40-30-20-10
Double Unders
Situps
200m Run (finish with a run)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge
30 sec pigeon stretch
30 sec scorpion stretch
LIFE
12 Min AMRAP
8 double kb deadlift 55/35
8 Box jump 24/20
8 tricep dips on box
SPORT
12 min AMRAP
8 Deadlift 155/105
8 box jumps 30/24
8 ring dips
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
AMRAP 4:
21/18 calorie assault bike or row
21 hanging knee raises
20 KB Front squats 55/35
Rest 4 min
AMRAP 4:
18/14 calorie assault bike or row
18 hanging knee raises
15 KB Front Squats 55/35
Rest 4 min
AMRAP 4:
15/12 Calories Assault Bike or Row
15 hanging knee raises
10 KB Front Squats 55/35
AMRAP 4:
21/18 Calorie Assault Bike or Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
18/14 Calorie Assault Bike or Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (155/105)
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
LIFE
4 rounds
22 walking Dumbbell lunges 50/30
200m Run
5 DB Cleans
250m Row
SPORT
4 Rounds
14 Overhead walking lunges BB 95/65
250m Row
5 Cleans
200m Run
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
30 min EMOM
1- 10 back squats 65/45
2- 5 Hspu & 3 burpees
3 – 20 KB swings 55/35
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
LIFE
15 min AMRAP
60 single unders
15 hang power cleans 95/55
60 single unders
15 hanging knee raises
SPORT
15 min AMRAP
30 double unders
15 power cleans 115/80
30 double unders
10 toes to bar
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
LIFE
3 Rounds for Time:
15 burpees
20 ring rows
25 air squats
SPORT
3 Rounds for time:
10 Burpee box jump
15 pull-ups
25 air squats
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