Box Step-Ups

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

2 round Warm-up

• 10 Air Squats
• 5 push-ups
• 5 Barbell Thrusters

For Time (10 min cap)

• 40 Wall Balls (20/14)
• 40 Air Squats
• 40 Push-ups
• 40 Wall Balls (20/14)

5 minute Rest

3 Rounds

• 12 Goblet Squats (35/35)
• 1 minute of Rest

Core Tabata

• 2 x Plank hold
• 2 x Russian Twist
• 2 x Superman Holds
• 2 x Sit-ups

3 round Warm-up

• 5 inch warms
• 10 Air Squats
• 20 Jumping Jacks

5 rounds of

• 20 cal Assault Bike
• 10 Ring Rows
• 20 Box Step-ups
• 10 Seated KB/DB Shoulder Presses (35/25)
• 20 Cal Ski Erg
• 10 Wall Balls (20/14)

10 min Warm Up

In teams of 2 EMOM for 500 Box step-ups

• athlete 1: Max box step-ups (20″)
• athlete 2: C2 Bike at recovery pace.

Switch every minute. 10-second transition.

Basketball

10 min Warm Up

5 Min EMOM

• 10 Burpees

8 Rounds (outside)

• 200m Run
• 20 Tractor Tire Step-Ups

10 min Warm Up

4 Rounds for Time (outside)

• 8 Squats Cleans (115/80)
• 16 Tractor Tire Step-ups
• 24 Single Under Jump Rope
• 200m Run

5-min Set-up / Stretch

3 rounds for time

• 250m Row
• 15 box Step-ups (left leg)
• 250m Row
• 15 box Step-ups (right leg)

cash out: 2000m Row

10-min Warm-Up

6 Rounds

• 400m Run
• 50 Air Squats

Cardio Chipper

• 100 Cal C2 bike
• 90 Box Step-ups
• 70 Cal Row

10-Min Warm-Up/Set-up

8 Min Alt EMOM

• min 1: 25 Wall Balls (20/14)
• min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

• min 1: 5 / 3 little tire flips
• min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

• min 1: 8 KB Clean and Jerks (53s / 35s)
• min 2: 15 Air Squats