Cash In: 1,000 m Row 50 Sit-ups 40 Russian Kettle bell swings 30 Box Steps (with kettle bell) 20 Bench dips 10 Pushups 40 Sit-ups 30 Russian kettle bell swings 20 Box Steps 10 Pushups 30 Sit-ups 20 Russian kettle bell swings 10 Box Steps 20 Sit-ups 10 Russian kettle Read more…
Warm Up: 20 jump rope 10 lunges 10 PVC Pass Through 3x For Time Cash in 50 air squat 10 pullup 25 DU (or 10 burpee) 10 box jump over 6 rounds Cash out 50 air squat
50-35-20 Burpees Cal Row BFSU Pyramid 50-40-30-20-10 Double Unders 10-20-30-40-50 Kettle bell swings 53/35
Warm up: 25 jump rope Iron Cross Stretch 10 arm circles each direction Group AMRAP – 10 10 Cal Row Bicep curl, shoulder press 4, 8, 12, 16… Group AMRAP – 10 KB Front Rack walking lunge SDHP w/KB 2, 4, 6, 8, 10, etc 30 Jump rope (singles or Read more…
Warm up: 25 jump rope Iron Cross Stretch weight arm circles light weight rear delt fly light weight bent over reverse fly 3x Cindy On The Run 20 min AMRAP 400 m run 3 Rounds Cindy *1 round Cindy = 5 pull-ups, 10 pushups, 15 squats
Warm up: 530 loop run Tabata Pushups, OHTE Tabata tabata: Row/Bridge (on seat) Tabata: Russian Swings/ KB two hand press tabata KB Step ups/Squat Cleans Cool Down: 530 loop run
Warm up: 10 ball thrusters 5 Inchworms 5 PCV Pass thru, 5 PVC Around the World Workout: 10 SDHP 95/75 20 Ball Slams 5 min amrap — 1:30 rest — 10 wall balls 20 DU (40 single) 5 min amrap — 1:30 rest — 10 Power Cleans 10 Box Jumps Read more…
Warm up Tabata Jump rope/Jump Squats Tabata Abs: Angel Sit up with incline press Cardio Core Burst- :30/:15 8 rounds Sprint row/ Bridges (on seat of rower) Strength Conditioning Circuit- :30/:15 cardio on the :15s Goblet squat to halo/ running high knees or toe taps 1 pushups to a lateral Read more…
Warm up: 25 jump rope 4 groiner stretch 25 jump rope 4 windmill hamstring stretch 2x For Time: 1 mile run 50 situps 50 air squats 100 DU 50 Pushups 50 Box Jumps 500 m Row
For Time: (35 min cap) Run 800 m 10 Rounds of: 5 wall balls 3 burpees 1 Power Clean 185/135 Run 800 m 10 rounds of: 5 wall balls 3 burpees 1 power clean 185/135