A)
800m Run
B)
10 MIN AMRAP
10 Burpees
10 Push Press
10 Box Jumps
C)
Run 800m
A)
800m Run
B)
10 MIN AMRAP
10 Burpees
10 Push Press
10 Box Jumps
C)
Run 800m
A)
5 MINS EMOTM 5 Front Squats (60% 1RM)
B)
3 MIN AMRAP
5 Wall Balls
5 Box Jumps
C)
7 MIN AMRAP
10 Push Ups
10 Pull Ups
A)
HSPU’s 5-5-5-5-5 (rest 2 mins between sets)
OR
Handstand Practice
B)
1 Min AMRAP Hollow Rocks
Rest 30 Sec
1 Min AMRAP Double Unders
Rest 30 sec and repeat
C)
5 Rounds
20 Walking Lunges
15 KB Swings
10 Box Jumps
BASE
A)
30 Burpees
B)
EMOTM 7 Mins 15 Push Ups
C)
10 MIN AMRAP
15 Wall Balls
15 Sit Ups
CLIMB
A)
30 Toes To Bar
B)
EMOTM 7 Mins 3 Power Cleans 70% 1RM
C)
10 MIN AMRAP
30 Double Unders
15 Kettle Bell Swings
A)
3 Rounds
Run 400m
90 sec rest between rounds
B)
21-15-9
Push Ups
Sit Ups
Squats
Kettle Bell Swings
A)
Deadlift 5 to 8 reps 5 sets
(rest 2 mins between sets)
B)
50 Box Jumps
50 Push Ups
50 Kettle Bells Swings
50 Sit Ups
50 KB Goblet Squats
Base:
250m Row
15 Burpees
25 Kettle Bell Swings
15 Burpees
250m Row
Climb:
FRAN
21-15-9
Thrusters
Pull Ups
A)
Push Press 5-5-5-5-5
2 Min rest between sets, max effort by 5th set.
B) For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
Wall Balls
C)
Tabata Double Unders
(score is total reps)
A)
10 Mins EMOM
5 Pull Ups
B)
12 Min AMRAP
20 Squats
10 KB Swings
5 Wall Climbs
For Time:
Run 800m
20 Push Ups
20 KB Swings
20 Box Jumps
Run 400m
15 Push Ups
15 KB Swings
15 Box Jumps
Run 200m
10 Push Ups
10 KB Swings
10 Box Jumps
Run 100m