2 Rounds
10 Band Pull Aparts
10 PVC Pass Thrus
10 V-ups
8 AMRAP
3,6,9,12….Ring Dips
3,6,9,12….Pullups
50 mountain climbers
20 lunges
Hamstring stretches
25 jumping jacks
18 min AMRAP:
200m run
15 DL 135/105#
10 ring dips or box dips
2 Rounds
10 Hang Power Clean
:30 Hollow Hold
10 Box Jumps
20 AMRAP
5 Power Clean 135lbs/95lbs
10 Toes to Bar
15 Box Jumps 24″/20″
10 minutes skillwork
3 rounds:
EMOM for max reps-
1) Double Unders
2) Box Step Ups
3) Shuttle Sprints
4) Burpees
5) Rest
Russian for new kids, American if experienced
3 rounds:
100m run
10 kb swings
10 box jumps
2 Rounds
Run 200m
10 Burpees
50 Mountain Climbers
For time:
Run 800m
50 Burpees
Run 800m
PVC game
15 burpees
20 min AMRAP:
12 KB Swings 53/35
15 box steps 24/20
9 push press 95/65#
2 Rounds
20 Calorie Row
25 Situps
30 Double Unders
10 AMRAP
Row 30 Calories
30 Situps
Rest 5 minutes
10 AMRAP
50 Double Unders
25 KB Swings 53lbs/35lbs
add 5lbs from last time if form allows
21-15-9
Calorie row
Pull-ups
25 airsquats to ball
500m row
Max Effort 1-Mile Run