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
24 min EMOM
1- 20 KB Swings 55/35
2- 12 wallballs 20/12
3- 3 HSPU + 3 Burpees
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
rest 3 min then do it again!
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
rest 3 min then do it again!,
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
LIFE
4 Rounds
10 Floor DB Press 30/20
15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)
400m Run
SPORT
4 Rounds
8 Floor Bench 95/65 rx+115/75
10 windshield wipers 95/65 (touch each side for 1 rep)
400m Run
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
LIFE
12 min AMRAP
5 DB Clean 50/30
100 single unders
8 suitcase deadlift 55/35 (4 each side)
SPORT
12min AMRAP
5 Clean 115/75
40 Double Unders
8 suitcase deadlift 70/55 (4 each side)
Here’s a tip: make a menu for the week. Takes out the daily guessing of what to have and keeps you on the path to reach your health goal!
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges
LIFE
21.18.15.12.9
KB RDL 70/55
Toe assisted pull-ups
box step ups 20/16
SPORT
21.18.15.12.9
Deadlift 135/85
pullups
box step ups 24/20
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
For Time:
400m Run
then:
30 pullups
50 pushups
80 air squats
Then:
600m Run
then:
30 ring rows
50 floor bench press (65/45)
30 Front squats (65/45)
then:
600m run
then:
30 pullups
50 pushups
80 air squats
then:
400m Run
*because of the length and rep scheme, this workout is meant to be done slow and steady. Work full range of motion, work on steady breathing, and break it into small manageable rep amounts.
– Dip, drive, punch. Be explosive.
LIFE
E2MO2M for 2o min
6 devils press 30/20
10 wallballs 20/12
SPORT
E2MO2M for 20 min
6 devils press 40/25 rx+50/35
10 Wallballs 20/14
-may need to share dumbbells. work opposite your partner.
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
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
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
40 Double Unders
12 Pullups
8 Alt. DB Snatch 50/30
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
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 (can rack weight)
15 HR pushups
200m medball run 20/14
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