20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
3 Rounds:
400m Run
15 Hang Power Cleans 65/45
Choose One!
Run Tester
1 mile Run (tester)
warm up appropriately, your heart rate should be elevated substantially prior to.
6-8x 40 yds sprints progressing to 100% effort; rest 3-5 minutes then start 1 mile tester
10 Rds @ 85% effort (sprint!)
100m Sprint + 200m/150m Row + .6/.4 Bike
-rest :90s btw sets-
Assault Bike
2 min on / 1 min rest for 10 sets @ 80-85% effort
Choose One!
Run Tester
1 mile Run (tester)
warm up appropriately, your heart rate should be elevated substantially prior to.
6-8x 40 yds sprints progressing to 100% effort; rest 3-5 minutes then start 1 mile tester
10 Rds @ 85% effort (sprint!)
100m Sprint + 200m/150m Row + .6/.4 Bike
-rest :90s btw sets-
Assault Bike
2 min on / 1 min rest for 10 sets @ 80-85% effort
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Type the details of the weightlifting
AMRAP8
9 KBS
6 Goblet Squats
3 Burpees
3 rd NFT:
12-16x Alternating Shoulder Press Kneeling with Dumbbells
6-8x Bent Over Row Dumbbells in Lunge Position
6x Bulgarian Squat with Dumbbells
EMOM20
sets 1-10; 2-3 reps @ 70-80%
sets 10-20; 2-1 reps @ 80-90%
6×4 @ 80%; rest 3:00; 2111 tempo
*after each set 3-5 box Jumps 30+ inch box.
Competition/Performance Training
AMRAP20
10/8 Cal Bike
1 rd of Nate (2 MU; 4 KHSPU; 8 KBs 32/24 kg)
Fitness Training
AMRAP20
10 Cal Row
4 Pullups/Ring Rows
6 HR Pushups
8 KB Swings 24/16kg
Run Tester
1 mile Run (tester)
warm up appropriately, your heart rate should be elevated substantially prior to.
6-8x 40 yds sprints progressing to 100% effort; rest 3-5 minutes then start 1 mile tester
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Type the details of the weightlifting
AMRAP8
9 KBS
6 Goblet Squats
3 Burpees
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Perform 5 wallballs to check for form.
3 Rounds:
(45 sec. ON and 15 sec. REST/Transition)
Wall Balls
ABMAT Sit-Ups
Box Step-Ups
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
2 reps EMOM15
Start @50% and work up 5-10# and continue til end of emom.
work up to a 2RM; then 4×2 @ 80%
Competition/Performance Training
A) AMRAP12
6 DB Burpees @ 50/35
200m Run
6 DB Hang power clean and push press 50/35
200m Run
Rest 5 minutes
B) AMRAP12
15 Wall Balls 20/14
5 SHSPU
15/12 Cal Row
15 GHD Situps
Fitness Training
A) AMRAP12
6 Burpees
200m run
6 Hang Power Cleans 95/65
200m run
Rest 5 minutes
B) AMRAP12
15 Wall Balls 14/10
5 HR Push Ups
15/12 Cal Row
15 ABMAT situps
@31×1 tempo
Assault Bike
2 minutes on/ 1 minute rest for 10 sets @ 80-85% effort.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Work up to a heavy complex; then 3 sets @ 80%
Work up to a heavy set; then drop set @ 80% for 5×2 focusing on speed with no tempo.
Competition/Performance Training
4 rds for time:
8 DL @275/215
6 Burpee Box Jump Overs 30/24
8 DBL KB Thrusters @ 53/35
6 Burpee Bar Muscle Ups
rest 1:30
Fitness Training
4 rds for time:
8 DL @ 185/135
6 Burpee Box Jump Overs 24/20
8 Thrusters @ 95/65
6 Burpee Pull-ups
rest 1:30
Tester
2 rds for time:
5 rds of Cindy
500m Row
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Perform 5 wallballs to check for form.
3 Rounds:
(45 sec. ON and 15 sec. REST/Transition)
Wall Balls
ABMAT Sit-Ups
Box Step-Ups
CROSSFIT GROWL 