Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions
3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )
20 V ups
2. For time:
20 Strict press @ 115 \ 73
50 Double unders
15 Push presses @ 135 \ 83
50 Double unders
10 Push jerks @ 155 \ 93
50 Double unders
5 Split jerks @ 175 \ 103
50 Double unders
That’s what I’m talkin’ bout.
Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats
2 Strict press + 4 Push press
2. For time:
800 meter run
40 Burpee box jump overs
Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12
2 Strict Press, 2 Push press
2. Every 90 seconds for 6 sets:
6 Kneeling squat jumps
6 Front squats ( from the floor, ascend in weight )
Warm up: 500 meter run / 100′ High skips / 100′ Back pedal / 100′ Karaoke
I go you go for 60 Total Rounds
2 Push press
2 Front squats
2 Thrusters
4 Burpees
Warm up: Light band work / plate raises
2. Every minute on the minute for 5 Minutes:
8 – 15 Burpees
3. Every minute on the minute for 4 Minutes:
6 – 12 Handstand pushups
4. Every minute on the minute for 3 Minutes:
15 Thrusters
5. Every minute on the minute for 2 Minutes:
15 – 25 Pushups
6. Max Pullups in 1 minute
*Rest 1 minute between EMOM’s
Warm up: 30 KB figure 8’s / 2 rounds of 30 sec handstand hold and 10 kb swings
2. Pendlay Row: 3 x 12
3. As many rounds as possible in 8 Minutes of:
15 Kettlebell swings
10 Kettlebell pushups
5 Goblet Squats
Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10
2. For time:
50 Double unders
10 Overhead Squats
40 Wallballs
8 Hang Snatches
30 Double unders
6 Overhead squats
20 Wallballs
4 Hang Snatches
10 Double unders
2 Overhead squats
*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.
Warm up: ground to overhead with plate x 20 / pushups x 20
2. 10 rounds for time of:
5 Pushups
10 Sit ups
15 Air squats
Warm up: Band pull a parts / Pushups / Ring rows
2. For time:
12 Front squats
12 Power cleans
12 Jerks
12 Cleans
Warm up: Band work / empty bar work
1 Strict press
2 Push press
3 Split jerks
2. For time:
20 Power cleans
20 Shoulder to overhead
20 Lateral barbell jumps
20 Deadlifts
20 Front squats
