Warmup Set With Workout Weight: 3 Squat Snatches 100 Meter Run 3 Squats Snatches Home Workout Full Gym 10-9-8-7-6-5-4-3-2-1: Squat Snatches (115/85) 200 Meter Run Home Workout Every 5 Minutes x 5 Sets: 200 Meter Run 15 Burpees 200 Meter Run Go as hard and as fast as possible each round. You should be finishing…
Warmup Set 5 Calorie Bike 5 Calorie Row 50′ Walking Lunge 5 Calorie Bike 5 Calorie Row Home Workout Full Gym For Time: 24/21 Calorie Bike, 24/21 Calorie Row 100′ Walking Lunge 21/18 Calorie Bike, 21/18 Calorie Row 100′ Walking Lunge 18/15 Calorie Bike, 18/15 Calorie Row 100′ Walking Lunge 15/12 Calorie Bike, 15/12 Calorie…
Warmup Set With 1st Round Weight: 5 Wallballs 5 Deadlifts 5 Lateral Barbell Burpees Home Workout Full Gym AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs…
Warmup Set With Workout Weight: 10 Double Unders 3 Hang Power Cleans 10 Double Unders 3 Push Jerks Home Workout Full Gym AMRAP 10: 30 Double Unders 10 Hang Power Cleans (135/95) 30 Double Unders 10 Push Jerks (135/95) Home Workout For Time: 20 Strict Pull-ups 400 Meter Run 40 Double Dumbbell Power Cleans 800…
Warmup Set 3 Pull-ups 6 Push-ups 9 AbMat Sit-ups 12 Air Squats 150 Meter Row Home Workout Full Gym On the 10:00 x 3 Rounds: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats 600/500 Meter Row* *Sub row with a run Home Workout AMRAP 20: 40 Air Squats 20 Push-ups 10 Burpees *Every…
Support your local box workout 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Scaled
For time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
Time cap: 15 minutes
Warmup 30 Seconds Each Active Samson Romanian Deadlifts Active Spidermans Hang Muscle Cleans Push-up to Down Dog Strict Press & Reach Active Samson Good Mornings Active Spidermans Elbow Rotations Push-up to Down Dog Home Workout Full Gym DT 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Home Workout AMRAP…
Warmup 5 Rounds: 5 Prying Goblet squats 10 Calorie Bike/Row OR 100m Jog 15 Dumbbell deadlifts Home Workout Full Gym AMRAP 25: 25/18 Calorie Assault Bike 25 AbMat Sit-ups 250′ Double Kettlebell Farmers Carry (53’s/35’s) Home Workout 5 Rounds For Time: 100m Single DB Farmers Carry 200m Run 30 Kettlebell…
Warmup Row, Jog or Bike Warmup 2 Minutes 30 Seconds Each To Low Box: Alternating Box Facing Step-ups Down Dog Lateral Box Step-ups (30 Seconds Each Leg) To Higher Box: Alternating Box Facing Step-ups Ankle Rocks on Box Lateral Box Step-ups (30 Seconds Each Leg) 30 Seconds Each Active Spidermans Inchworms Up Dog Mountain Climbers…
Warmup Bike, Row or Run Warmup 1 Minute Seconds Easy 1 Minute Seconds Easy-Moderate 1 Minute Seconds Moderate 30 Seconds Glute Bridges Single-Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Plank Hold Single Leg Extensions (30 Seconds Each Side) Air Squats Home Workout Full Gym On the 5:00 x 5 Rounds: 21/15 Calorie…
