Warm- up – Dynamic stretching

1. Obstacle course

2. Conditioning
6 Rounds:
1:00 on, 1:00 off
Row for Calories

3. Gymnastics

Every 2 Minutes for 10 Minutes
Bike 20/12 Calories or Run 200 meter &

20 Push Ups

4. Hollow Rocks & Superman Tabata

1. Warm-up
10 Minute Steady Row
Then
Floss Elbows and Calves

2. Conditioning
6 Rounds:
1:00 on, 1:00 off
row for Calories

3. Strength
Squat Clean 6×2
Perfect reps only
Double can be successfully done between 60 and 95%.

 

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar

3. Strength
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

1. Warm-up
Row or bike 100 Calories

2. Met-Con
“Nancy”
5 Rounds:
Run 400m
15 Overhead Squats 95/65lbs

3. Strength
Zero Bounce Deadlift 4×4 @60-82.5% of 1RM

 

1. Warm-up
3 Steady Rounds:
15 Box Jump Overs 24/20″
15 Pull Ups

2. Met-Con
4 Rounds:
75 Double Unders
15 Push Jerk 135/95lbs

3. Lift
High Catch Power Clean 6×2

Warm up – 200RT, Leg Swings, PVC, Back twist

A. Ladder Drills

B. Barbell free FGB

3rds for Time

1 min WB 30/20

1 min KB SDLHP 70/53

1 min Box Jumps 24″/ 20″

1 min Strict HSPU

1 min Row

*rest 1 min after round

*Time does not stop for Transition b/w movements

C. Core

3x Strict T2B

15 GHD situps

20 Hollow rocks

25 Plank Jumping jacks

*rest

1. Warm-up
10 Minute Steady Run
Then stretch shoulders and hips

2. Conditioning
5 Rounds:
Row 500m
Rest :90

3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%.

 

1. Warm-up
3 Rounds
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips

2. Conditioning
AMRAP 10 Minutes:
12 Power Snatch 75/55lbs
4 Muscle Ups or 8 ring dips

3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

1. Warm-up
Run 1 Mile

2. Met-Con
“Fran” or “Fat Fran”
21-15-9
Thrusters 95/65lbs
Pull Ups

3. Strength
Zero Bounce Deadlift 5×3
@60-82.5% of 1RM

1. Warm-up
3 Rounds:
10 Calories on Bike or 15 cals on Rower
10 Hang Squat Snatch 75/55lbs

2. Lift
High Catch Power Snatch 6×2

3. Met-Con
5 Rounds:
25/15 Calories on Bike or 20/15 on Rower
15 Sumo Deadlift High Pulls 95/65lbs
20 Push Ups