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3 Rounds of:
12 Bulgarian Squat + Bounce(R)
12 Bulgarian Squat + Bounce(L)
20 Jumping Lunges
3 Rounds of:
12 Sumo Squat + Sumo Deadlift
12 Sumo Squat Hold + Calf Raises
12 Sumo Squat Bounce
Finisher
3 Rounds (30 sec each/ no rest / 20 sec rest btw rounds)
Wall Sit with weight
wall sit opening legs
Wall sit alt. leg raises
3 ROUNDS (45-15)
Reverse lunge + squat + reverse lunge
Front squat
Hip thrust
3 ROUNDS (45-15)
Sumo squat + sumo squat pulse
Sumo DL
Hip thrust
3 ROUNDS 30sec on no rest (15btw rounds)
Deficit back lunges (R)
Deficit back lunges (L)
Jumping lunges
3 x 10
Adding Weight
AMRAP in 9 Min
10 Alt DB Hang Snatches (50/35)
10 T2B
10/8 Cal Ski
Rest 2 Min
AMRAP in 9 Min
15/12 Cal Row
15 Deadlift (225/173)
15 DB Leg Raises (50/35)
Glutes activation
Lateral steps (2) + bounce squat
Jumping lunges
Hip thrust opening legs
3ROUNDS 40sec On 10sec rest
Lateral step over
Bulgarian split squat (R)
Bulgarian split squat pulse (R)
Bulgarian split squat (L)
Bulgarian split squat pulse (L)
Barbell workout 3 ROUNDS
10 reverse lunge w/pulse (each leg)
15 squat (V)
15 Wide DL
Teams of 3
300m Run Together
(A1 Complete Full Round / A2 Plank Hold / A3 Rest)
9 Rounds of
5 Cal Bike
10 Burpees
15 Leg Raises
300m Run Together
(A1 Complete Full Round / A2 Wall Sit Hold / A3 Rest)
Into 9 Rounds of:
5 Cal Ski
10 Groiners
15 DUBS (30 Singles)
300m Run Together
Read More5 x 5
Adding Weight
3 Rounds
20 KB Swings (53/35)
15 Wall Balls (20/14)
12 Pull-ups
Right into
3 Rounds
15/12 Cal Ski
10 Wall Balls (20/14)
5 Bar Muscle Ups or 10 Burpee pull-ups
Buy out 100 BFSU
Read MoreEMOM x 8 Min
Adding Weight
10-9-8-7-6-5-4-3-2-1
Push Jerk (115/83)
T2B
After Rounds 8-5-2 (run and add weight)
Round 8 – 400m Run – 135/93
Round 5 – 200m Run – 155/103
Round 2 – 100m Run – 175/113
On a Running Clock
0:00 to 12:00
1 Mile Run
AMRAP of 10 Air Squats + 10 HRPU in Remaining Time
12:00 to 13:00 – REST
13:00 to 25:00
1 Mile Row
AMRAP of Burpee Over Rower in Remaining Time
25:00 to 26:00 – REST
26:00 to 38:00
80/65 Cal Bike
AMRAP of 5 V Ups + 5 Single Leg V Ups in Remaining Time
3 ROUNDS FOR TIME
12 single leg DL + reverse lunge (R)
12 single leg DL + reverse lunge (L)
12 good morning (wide) to squat
3ROUND 40sec On 10sec rest
Cossack squat (R)
Cossack squat (L)
Butterfly hip thrust
FINISHER 3Rounds
5 reps squat w/tempo (5sec down/5sec bounce/5sec up)
AMRAP 10min
10 reverse lunge + lateral arm raises (1-1)(alt. Legs)
10 DB alt. Single arm thrusters (1-1)
10 no push ups burpee to single arm DB snatch (1-1)(alt. Arms)
AMRAP 10min
12 squat to single arm high pull (1-1)
12 burpees broad jump
12 DB Russian twist
3 ROUNDS 40sec-10sec
Squat w/ lateral steps
Close stance lunge (1leg)
Close stance lunge (1leg)
DL to squat
Barbell workout 3 ROUNDS
12 Heel elevated squat
12 Heel elevated bounce squat
10sec Heel elevated squat hold