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
4 Rounds
250m Row
20 air squats
10 Burpees
12 Ring Rows
Sport
4 rounds
250m Row
10 Back Squats 95/65*
10 Burpees
10 Pullups
Weight is taken from the floor.
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
Life (a choice for people who training to be fit for life)
15 min AMRAP
10 DB Push Press 30/20
20 walking lunges
200m Run
Sport (a choice for people who want to train for sport)
15 min AMRAP
10 Push Press 95/65#
12 OVH Lunges 95/65#
400m Run
Teams of 2
Buy in
2k row buy in
50 over head squats 115/85
40 burpees
50 power cleans 135/105
40 burpees
50 deadlifts 275/185
40 burpees
50 wall balls 20/14
40 burpees
2k row
400m Run
Then:
20m elbow to ankle
8 Push-Ups
8 Ring Rows
10+10 Rotation with Band
Mobility:
30 sec pigeon stretch
10 pause back squat with pvc (3 sec pause)
Core: 2x
20 hollow body
30 sec plank
supinated grip.
SPORT
20 min EMOM
Even-15 wallballs 20/14
Odd-30 DU
LIFE
20 min EMOM
Even-12 wallballs 20/12
Odd-40 sec of single jump rope
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
getting heavier, working to squatting past parallel
LIFE
9.7.5
Ring Rows (challenge yourself, try feet on box)
Dips
Power Snatch 75/55
SPORT
9.7.5
Bar Muscle Up
Power Snatch 95/65
*modify with jumping bar muscle up.
200m run
20m bear crawl
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
10 pvc pullovers
30 hollow body rock
15 kipping swings
10 situps
45 sec plank
add 5% to your 1 RM, if you haven’t in a while.
LIFE
4 Rounds
10 KB Front Squats 55/35
20 KB burpees (perform burpee then raise KB overhead)
30 KB RDL
40 KB Swings
SPORT
4 Rounds
10 KB Front Squats 70/55
20 KB burpees
30 KB RDL
40 KB Swings
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+8 SL Squat
12 Ring Rows
12 Air Squats to med ball
250m Row
SPORT
12 Min AMRAP
8+8 Alt. Pistols
6 Strict pullups (modify with band, strict)
12 Air squats
250m Row
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
add 10% to 1RM if you haven’t in a while, but have been squatting weekly.
LIFE
2.4.6.8.10.8.6.4.2
Power Clean + Press 65/45
Box Jump overs 20/16
Assisted pushups
SPORT
2.4.6.8.10.8.6.4.2
Power Clean + Press 115/75
Box Jump Overs 24/20
Pushups
All the movements, including run/row/bike, can be broken up however you choose as a pair. One person working at a time.
With a partner:
40 power snatches 95/65
40 burpee box jumps 24/20
1 mile run – non-working partner holding barbell (in whatever position you prefer)
60 wallballs 20/14
80 lunges
80 KBS 53/35
1 mile row – non-working holding kettlebell at chest (however you choose to hold, but can not go on shoulder or below chest)
Buy out of 75 cals assualt bike
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
find a moderatly heavy double and try to keep it for all sets.
For Time:
400m Run
then:
4 rounds
5 man makers 30/20
20 air squats
8 Deadlifts 185/125
Then:
400m run
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