Box Step-Ups

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)
Tags:

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

Tags:

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
Tags:

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


Tags:

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

10-minute Set-up/Warm-Up


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.


Sport