3 rounds EMOM with 1 minute break between rounds:
Ski Erg
Row
Jump rope
Situps
SDHP with KB
1000m row
12AMRAP:
10 BS 95/65
20 lunges 10 each leg
10 box dips
CFB
2 rounds
100 jump rope or 30 DU
10 lunges each leg
7 Rounds:
7 push-ups
7 air squats
7 knees to elbows
7 burpees
7 KB 53/35#
7 situps
7 pullups
Scale weight according to skill level
CFB
50 jumping jacks
20 KB swings
20 box steps
5 rounds:
10 TTB
20 box jumps 24/20″
30 KB 53/35″
Scaled:
5TTB
10 box jumps (smaller box)
20 KB (lighter KB)
30 airsquats
30 pushups
50 jumping jacks
10.9.8.7.6.5.4.3.2.1
backsquat 95/65#
hang cleans 95#/65#
burpees over the bar
1000m row
25 airsquats
20 sit-ups
20 min AMRAP:
15 wallballs
20 situps
12 Push Press 95/65
3 rounds:
15 pushups
20 OHS with PVC
50 Jumping jacks
10.9.8.7.6.5.4.3.2.1
backsquat 95/65#
hang cleans 95#/65#
burpees over the bar
Scale 10 min
1000m row
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cindy XXX
20 min:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squat
150 mountain climbers
15KB swings
15 push ups
Tricep Box dips (you can make them more challenging by propping feet or alternate legs)
Metcon (Time)
3 rounds:
15 KB
10 burpees
200m run
100m row x8 with 20 second rest between each
Hamstring stretches
21-15-9
Deadlifts 165/115#
KTC ( knees to chest)
(100 single or 30 DU after each set) (3x total)