LIFE
E2MO2M for 2o min
3 man makers 30/20
10 wallballs 20/12
SPORT
E2MO2M for 20 min
3 manmakers 50/30
10 Wallballs 20/14
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
getting heavier
20 min AMRAP
8 Box Jumps 24/20
15 Situps
20 KB Swings 55/35
500m Row
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500m row
20m lunges
20m elbow to ankle
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
LIFE
every 4 min on the 4 min for 12 min.
2 Rounds
90 Single unders
10 Ring Rows
8 Alt. DB Snatch 30/20
SPORT
every 4 min on the 4 min for 12 minutes
2 Rounds
30 Double Unders
8 Pullups
8 Alt. DB Snatch 50/30
500M Row
Skip 40M
Bear Crawl 40M
Toy Solider 40M
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
work to a challenging triple then complete 5 sets at that weight.
LIFE
12 min AMRAP
20 walking lunges with KB 55/35
10 pushups
200m medball run 14/12
SPORT
12 min AMRAP
12 Back Rack lunges 135/95
10 HR pushups
200m medball run 20/14
500M Row
20M Toy Solider
20M Bear Crawl
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
LIFE
4 Rounds
10 dips on 2 boxes
40m farmer carry 55/35
30 sec. Plate hold overhead 45/25#
10 KB RDL 55/35
SPORT
4 Rounds
8 Ring Dips
40m Farmer Carry 70/55
30 Sec. HS Hold on wall
8 Deadlift 135/95
3 Rounds
Max Body weight bench
Max pullups
20 min AMRAP
Teams of 2
200m Run
8 Thrusters
10 Toes to Bar
*One member works the other runs. When the teammate gets back from the run, switch and they will continue where teammate 1 left off. Continue this pattern until the clock runs out.
500 m row
20m skip
20m high knees
20m bear crawl
20m lunges
10 pvc pullovers
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets
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
Skip 40M
Bear Crawl 40M
Toy Solider 40M
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Seated on the ground strict shoulder press from in front
*Can be done with barbell or Dumbbell. Remember to keep belly button in and chest up.
*Supinated grip. Start with weight on the ground. Return to floor each time. maintain tension in back.
*Alternate movements. ex. press then row then press, etc.
LIFE
4 Rounds
200m Run
10 toenail pullups
10 situps
10 air squats to medball
SPORT
4 Rounds
200m Run
10 Pullups
10 medball situps 20/14
10 air squats to medball
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Getting Heavier
*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.
LIFE
9 min AMRAP
60 Single unders
20 Alternating Single Arm KB Swing 35/25
10 walking lunges with Single Dumbbell over head (one arm) 25/15
SPORT
9 min AMRAP
20 Double Unders
20 Alternating Single Arm KB Swing 55/35
10 Walking lunges with Single Dumbbell over head (one arm) 30/20
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
Perform each deadlift slowly starting from the ground and slowly counting to 5. ex-1 just off the floor, 2 mid shin, 3 below the knee, 4 above the knee, 5 standing. Count slowly. return back to the floor, try not to drop from standing.
3 rounds for time (3 separate time scores):
500m row SPRINT
10 Burpee over rower (modification would be to step over rower, rx is 2 foot jump)
rest 2 min.
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