FOR TIME (6 MIN CAP)
2-3 ROUNDS
100m Run
12 DB Deadlifts
10 DB Bent Over Row
8 DB Hang Muscle Clean
6 DB KB Swings
5-5-5-5
Power Clean
(Score is Weight)
EVERY 3:00 FOR 4 SETS
400m Run
Max Rep Power Cleans (135/95)|(95/65)
(Score is Reps)
Athletes will grab a light KB (lighter than workout weight)
Review movements as you take athletes through the warm-up
1 ROUND
20 Single Unders
10 KB DL
:20 Plank
30 Fast Singles
10 Russ. KBS
30 Marching Plank*
20 Slow Singles
10 Amer. KBS
20 Bicycle Crunches
:20 Double Under Practice
*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.
AMRAP x 16 MINUTES*
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice
(Score is Rounds + Reps)
***HOME VERSION***
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)
(Score is Rounds + Reps)
Show up.
6am, 7am, 9am, 11am, 5pm, 6pm, 7pm EST!
LETS GOOO!
Zoom ID 660-024-996
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
4 rounds of:
4 minute AMRAP
50 Double Unders
40 Sit Ups
30 Power Snatches
Rest 1 minute between Rounds
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Pick Up Where You Left Off!
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Snatch can be barbell, single arm kettlebell, single arm dumbbell, water jug, sandbag, plate, etc
20 seconds of work, 10 seconds of rest. If you are unable to do rocks, perform a hollow hold.
EXTRA CREDIT
Get out and run for 20 minutes. Don’t push hard. Enjoy moving – take everything in. Clear your head. If you’d like to do a few accelerations to raise your heart rate that’s ok, but don’t push hard – this is about moving and feeling good.
AMRAP x 5 MINUTES
10 Up-Downs
8 Ring Rows
6 Barbell Strict Press
6-4-2-6-4-2
Push Press*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)