AMRAP 15:
45 Double-Unders
30 Dumbbell Reverse Lunges
15 Sit-Ups
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest
Completed with a dumbbell or pack.
AMRAP 15:
10 Single Arm Dumbbell Clean and Jerk
30 Double-Unders
10 Push Ups
30 Double-Unders
5 x 3:00 AMRAP,
Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Dumbbell/ Odd-Object Thrusters
10 Lateral Over-And-Back DB Hops*
*New standard: Hopping over and back = 1 rep)
On the 5:00 x 6 Rounds:
15 Pushups
15m Walking Lunge
400m Run
AMRAP 12
12 Goblet Squats
12 Burpees
12 Sit-Ups
12 Single Arm DB Snatches
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=
Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=
Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
4 Individual tabatas! 16 Minute Workout!
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
3 Rounds 1:00 Minute at Each Station
Air Squats
Odd-Object Deadlift
Step Ups (Chair, Couch, Bench)
Reverse Lunges
Burpees
Rest
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*
AMRAP 15:
15 Hand-Release Pushups
18 Bent Over Odd-Object Rows
21 Glute Bridges
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*
AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round
*Odd Object can be anything! Example: Dumbbell, Kettelbell, Back Pack, Case, etc*
“Death by Burpee”
On the Minute for AFAP:
“X” Burpees
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees
Continue to add (1) rep for as far as possible
- Once you can no longer complete the amount of burpees in the minute, transistion to Sit Ups and
continue on adding a rep each minute.
Burpee Demo: https://www.youtube.com/watch?v=5t6pCKjg73M
Condtioning:
On the 0: 400 Meter Run
On the 4: 300 Meter Run
On the 7: 200 Meter Run
On the 10: 400 Meter Run
On the 14: 300 Meter Run
On the 17: 200 Meter Run
On the 20: 400 Meter Run
On the 24: 300 Meter Run
On the 27: 200 Meter Run
For Time:
5 Walkouts, 50 Jump Squats
10 Walkouts, 50 Jump Squats
15 Walkouts, 50 Jump Squats
20 Walkouts, 50 Jump Squats
25 Walkouts, 50 Jump Squats
or
For Time:
10 Single DB Hang CJ, 50 Jump Squats
20 Single DB Hang CJ, 50 Jump Squats
30 Single DB Hang CJ, 50 Jump Squats
40 Single DB Hang CJ, 50 Jump Squats
50 Single DB Hang CJ, 50 Jump Squats
Rx Dumbbell – 50/35
or
For Time:
10 Kettlebell Swings, 50 Jump Squats
20 Kettlebell Swings, 50 Jump Squats
30 Kettlebell Swings, 50 Jump Squats
40 Kettlebell Swings, 50 Jump Squats
50 Kettlebell Swings, 50 Jump Squats
Rx Dumbbell – 53/35
Walkout Demo:
https://www.youtube.com/watch?v=qRaSz4Ln4n4
DB Hang Clean + Jerk Demo:
https://www.youtube.com/watch?v=-klfkRr5Y94
Kettlebell Swing Demo:
https://www.youtube.com/watch?v=WdMWgLBhvAc
Jump Squat Demo:
https://www.youtube.com/watch?v=ChNgRya7Bj8
Tabata (4 Minutes)
20 seconds on, 10 seconds off
Mountain Climbers
- Rest 1 Minute -
Tabata (4 Minutes)
20 seconds on, 10 seconds off
Front Plank to Pushup Planks
- Rest 1 Minute -
Tabata (4 Minutes)
20 seconds on, 10 seconds off
V-Ups
Mountain Climbers Demo:
https://www.youtube.com/watch?v=y4Qur6XQW0g
Front Plank to Pushuo Plank Demo:
https://www.youtube.com/watch?v=JLkP5Qn9bzI
V-Ups Demo:
https://www.youtube.com/watch?v=f5ncsX_x3bk
4 Rounds For Time:
60 Double-Unders or 60 Jumping Jacks
40 Reverse Lunges or Goblet Reverse Lunges
20 Burpees
Double Unders Demo: https://www.youtube.com/watch?v=wMQLoYn5QAc
Jumping Jacks Demo: https://www.youtube.com/watch?v=rfzy8fnnCtc
Revere Lunges Demo: https://www.youtube.com/watch?v=5B7eSnjZNkY
Burpees Demo: https://www.youtube.com/watch?v=5t6pCKjg73M