Warm Up 2 Rounds 20” Duck Walk 20”JJ 20” Arm Circles Forward 20” Arm Circles Backward MetCon 15’ AMRAP 1 DB H. Squat Clean 1 DB Thruster 30 DU 2 DB H. Squat Cleans 2 DB Thrusters 30 DU 3 DB H. Squat Cleans 3 DB Thrusters 30 DU Continue To Add1 Rep To DB […]
Warm Up 2 Rounds 10 Spiderman 10 Squat+Thoracic Rotation 10 Burpees Strength 3 Set of: 8+8 Box Step Dows 8+8 Cossack Squats 8 Hamstring Slide Curls Rest 1:30” Metcon 8’ AMRAP 20 Air Squat 10 Burpee Box Jumps/Burpee Chair Step Ups
Rest day
Warm Ups 8’Alt EMOM 10 Squat+5 Push Ups 5 Dow Dog To Toe Touch+ 10 Back Hipers Intervall x 2 6’ AMRAP 21 DU 15 Kb Swings 9 Pull Ups Rest 3’ 6’ AMRAP 21 Box Jumps/Step Ups 15 Kb Swings 9 Pull Ups Rest 3’
Warm Up 3 Rounds 30″ Skip 30″ Lunges 30″ Burpees MetCon For Time 50 Jumping Jacks 50 Dips/Chair Dips 50 Tuck Jumps 50 Sit Ups 50 Mountain Climber 50 DB Deadlifts 50 Jumping Jacks
Warm up 3 Rounds 5 Wolkout 10 Jumping Jack 20 Mountain Climbs Core 3 Set 30″ Side Plank per Side 10 Knee to Chest 60″ PlanK 10 Leg Raises 60″ HS Hold 10 V Ups 1:30″ Rest Metcon For Time 2 Rounds 30 Jumping Squat 20 Push Ups 2 Rounds 30 Jumping Lunges 15 Kipping […]
Day 1 Warm up 5’ AMRAP 15 Air Squat 10 Walking Lunges 10 Push Ups 20 Spiderman Workout 3 Support Your Local Box For Time 50 DB Deadlifts 50 Ab-mat Sit Ups 50 Box Step Ups 50 Single Arm DB Thrusters 20’ Cap Time _____________________________________________________________________________________________________________________ Day 2 Warm Up 2 Rounds 20” Squat Jumps 20” […]
Day 1 Warm up 30”High Plank 10 Spiderman Lunges 10 Push Ups 10 Up- Downs 10 Burpees Workout 2 Support Your Local Box For Time 100 DU 21 Burpees 75 DU 15 Burpees 50 DU 9 Burpees Time Cap 15” _____________________________________________________________________________________________________________________ Day 2 Warm Up 20” Duck Walk 20” Jumping Jack 20” Arm Circles Forward […]
Day 1 Warm up 3 Rounds 30″ Skip 30″ Lunges 30″ Burpees Workout 1 Support Your Local Box 10′ AMRAP 10 Squat 9 DB Snatch Right Arm 22,5/15 10 Push Ups 9 DB Snatch Left Arm 22,5/15 _____________________________________________________________________________________________________________________ Day 2 Warm Ups 3 Rounds 5 Wolkout 10 Jumping Jack 20 Mountain Climb Midline 3 Set […]
Day 1 Warm Up 3 Rounds 10 Blackburns 10 Thoracic Bridge 10 Jumping Jack MetCon For Time 10-20-30-40-50-60-70 Air Squats 70-60-50-40-30-20-10 DU _______________________________________________________________________________________________________________________ Day 2 Warm Up 2 Rounds 30″ Skip 30″ Lunges 30″ Mountain Climber 30″ Dow Dog to toe touch Midline Tabata Glute Bridge Tabata Sit Ups MetCon For Max Rounds/Reps 5-10-15-20…ecc Goblet […]