500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
7 Rounds for time:
11 bodyweight Back Squats
1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Burpee over medball
Wall balls
Medball sit-ups
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Slam Balls / burpee
Ring Rows
ButterFly Situps
500m Row
20M Toy solider
10 speed toe touches
10 PVC pull overs
10 overhead squats
(Workout specific warm-Up)
15.1 walk through
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
6-Minutes to Establish:
1-RM Clean and Jerk
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
500m Row
20M Toy solider
10 speed toe touches
10 PVC pull overs
10 overhead squats
(Workout specific warm-Up)
15.1 walk through
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
6-Minutes to Establish:
1-RM Clean and Jerk
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Coaches Choice
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Double Unders
20 Min Slow Row
(Green Zone if wearing monitor)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Double Unders
AMRAP in 12 Minutes of:
10 Deadlift 185/115#
10 Pull-Ups
30 Double Unders
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Treadmill w/medball
Spin bike
Rowing/ pike
Box jumps
Dumbell thrusters
Burpee broad jump
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Overhead squat
4 Rounds for time
500M Row
10 Overhead Squats 155/95# (115/65#)
Mobility
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