3:00 jump rope
20 air squats
10+10 bird dog
8+8 lunge and reach
3 rounds
30 sec plank
20 hollow body rock
10 v-ups
stretch
Seated on the ground strict shoulder press from in front
Muscle Up (8 Min)
LIFE
4 Rounds
10 seated pvc pulldown
10 dips
30 single unders
20 air squats
SPORT
4 Rounds
5 Muscle Ups
30 Double Unders
20 air squats
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
5@65%
5@75%
3@85%-3 sets
LIFE
12 min AMRAP
8+8 Single leg step down
15 kb swings 55/35
10 situps
SPORT
12 min AMRAP
8+8 Pistols squats
15 KB swings 70/55
10 situps
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
Getting heavier.
LIFE
10 Rounds
10 wallballs 20/12
8 pushups on rings 45 degrees from floor
6 hanging knee raises
SPORT
10 rounds
10 wallballs 20/14
8 pushups on floor plate on back 25/10
6 Toes 2 Bar
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
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
5@50%
5@60%
5@70%
3@80%
3×2@90%
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
Bench
Take 6 min to find 4 RM
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)
LIFE
12 Min AMRAP
8 double kb deadlift 70#/55#
8 Box jump 24/20
8 tricep dips on box
SPORT
12 min AMRAP
8 Deadlift 225/155
8 box jumps 30/24
8 ring dips
400m Run
Then:
2 Rounds:
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
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)
LIFE
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
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 Kipping Swings
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
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