Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – 15 Burpees Station 2 – 15 Box Jumps Station 3 – 15 Toes to Bar Station 4 – 15 Floor Press *post your feelings
Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – 15 Burpees Station 2 – 15 Box Jumps Station 3 – 15 Toes to Bar Station 4 – 15 Floor Press *post your feelings
In teams of three, complete 5 sets each of: 500 Meter Row 20 Walking Lunges with Kettlebells or Dumbbells 15 Burpees Each person starts on a different station, and teammates may only rotate to the next station after everyone has…
For time: 800 Meter Row 80 Meter Lunges walk 60 Kettlebell Swings 60 Wall Ball Shots 40 Push-Ups 40 Pull-Ups 20 Burpees 20 Goblet Squats (heavy!) * post your feelings
Four sets of: Barbell Push Press x 8-10 reps Rest 60 seconds Plank to Elbows 60 seconds Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Every minute, on the minute, for 10 minutes: Minute 1 – 3 Dumbbell…
Conditioning Ladder Four sets of: Shoulder Press x 8-10 reps Rest 45 seconds Single Leg Hip Bridge x 8-10 reps each leg Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds Every minute, on the minute, for…
Five sets of: Deadlift x 5-7 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 20 seconds Push-Ups x 15-20 reps Rest 3 minutes For time: Row 2000 Meters *post your feelings
Four sets of: Push Press x 8-10 reps (barbell) Rest 45 seconds Single-Leg Hip Bridge x 20 reps Rest 45 seconds Pistols Alternating x 12-16 reps Rest 45 seconds Four rounds for time of: 300 m Run 20 Wall Ball…
Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Death March x 16 steps Station 2 – Reverse Snow Angels x 20 reps (slow and controlled) Complete as many rounds and reps as possible in…
Three sets of: Deadlift x 6-8 reps Rest 45 seconds Push-Ups x 10-15 reps Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds Three sets of: 30 seconds of Strict Pull-Ups Rest 30 seconds…
Five rounds of: 8-10 heavy goblet squats 60 sec rest 25-30 push-ups 60 sec rest Five Rounds For Time of: 20 steps walking Lunges 20 v-ups *post your score and feelings.