500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings
5 Rounds for time
25 Wallballs 20/12
15 pushups
250m Row
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
LIFE
21.15.9
KB Deadlift 70/55
Box Jump 24/20
sit-ups
SPORT
21.15.9
Deadlift 225/155
Box Jumps 30/24
Sit-ups
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
LIFE
20 Min AMRAP
16 DB walking lunges 30/20
10 DB Push Press 30/20
400m Run
SPORT
20 min AMRAP
16 Back Rack lunges 95/65
8 HSPU
400m Run
In teams of 2:
3 Rounds for time:
40 medball situps (you go, I go, trading medball 14/12)
50 cal assault bike
60 deadlift 155/95 (only one at a time)
70 push press 45 (only one at a time)
6×100 m medball run (partners take turns running 100m at a time, trading off with the medball 14/12)
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
try to go for more than 5 reps
LIFE
20 min EMOM
even-6 DB hang cleans 30/20
odd-10 ring rows
SPORT
20 min EMOM
even-3 clean @ 70%
odd- 6 chest to bar
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
LIFE OPtion:
ring row with feet on box. Hold at the top of the row for 2 sec.
same rep scheme 3.3.3.3.3
20.17.14.11.8.5.2
Box jump 24/20
situps
KB Swings 55/35
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
LIFE
12 min AMRAP
8+8 SA DB Snatch 50/30
200m Run
SPORT
12 AMRAP
6 Snatch 95/65
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 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope
SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
2 ROUNDS
500m row
25 DB thrusters 30/20
15 jumping pull-ups
Teams of 2:
5 rounds of
Clean 2200/2000 cumulative pounds
40 cal assault bike
Only one person can work at a time.
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