Strength: Pick 1 of the 3
- Strict HSPU 4 x 6-10reps
- Wall Walks 4 x 4-8reps
- DB/KB Seated Press 4×8-10 each side
Workout: 14 Minute AMRAP (As Many Rounds As Possible
10 DB/KB Power Clean + Push Press (Split 5/5 each side) **DB/KB must touch ground**
20 Dips on cooler/chair/box/table *whatever you can find*
30 Double Unders
Workout: For Time!
4 Rounds
400m Run
40 Sit ups
then,
4 Rounds
40 Russian Swings
20 Step ups (no weights)
then,
4 Rounds
400m run
80 Plate twist
***Complete the first 4 rounds before going to the next workouts***
Strength: 4×10 deadlifts **If you have KB/DB or light weight do tempo** (3 sec down/2 sec up)
Workout: DB/KB Kalsu! (Benchmark workout)
For Time : 100 Thrusters **If you have DB or KB alternate each arm every 5 reps**
**Every minute you must do 5 burpees!**
Workout:
5 Minute Ladder
2-4-6-8-10-12-…
Toes To DB/KB
Burpee over KB/DB
2 min rest,
5 Minute Ladder
2-4-6-8-10-12…
DB/KB Power clean (Split reps per arm/total)
Air squats
2 min rest,
5 Minute Ladder
2-4-6-8-10..
DB Push Press (Split reps per arm/total)
Walking lunges (Split reps/total)
2 Min rest,
5 Minute Ladder
2-4-6-8-10…
Toes to DB/KB
Burpee over DB/KB
Strength: Bulgarian Split Squats 3×10 (Per Side)
Workout: For Time
21-15-9
DB Floor Press (Right Arm)
DB Floor Press (Left arm)
DB Bent Row (Right Arm)
DB Bent Row (Left Arm)
600m run or 1200m bike ride
Strength: 1-2 sets!
plank hold *on forearms* (Hold as long as possible! Crappy form doesn’t count, you know what it looks like!)
3 mins rest,
Hollow Hold *Long as possible*
Post those times!
Workout: For Time
42-30-18 Wallballs (If you dont have one do goblet squats)
30 Double unders or 30 plate hops
42-30-18 Russian swings
30 Double unders or 30 plate hops
Strength: Strict press 4×10 **If you got a DB or KB then 10 per arm**
Workout: For Time
40-30-20-10 Alternating DB Snatches **If you got a barbell 20-15-10-5**
80-60-40-20 Plate Twist
80-60-40-20 Weighted Flutter Kicks
40-30-20-10 Weighted Step ups **Use single DB or KB**
Workout: For Time
6 Rounds **If scaling do 3 rounds**
800m run
then
3 Rounds of
5 Push ups
10 Sit ups
15 Air squats
***After the 3 rounds then run the 800m again***
Workout: 22 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders/60 singles/Plate hops
30 KB/DB deadlifts
20 Weighted toe touches
20 Weighted flutter kicks
10 Plank burpees
10 Single arm KB/DB push press
Strength:
Power cleans 5-5-5-5 *With Barbell*
10-10-10-10 **Per arm if you have DB or KB**
Workout: 4 Rounds For Time
400m run or 1000m bike ride **If you’re feeling froggy run or bike further!!**
20 Box/chair/table dips
30 Alternating pistols **Sit on chair/cooler/table to scale single leg squats**