Box Step-Ups

50 rounds Every 12 seconds (10 min)

  • Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

  • Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
  • Pull-Ups

Tabata 1 – Alternate

  • Assault Bike (65rpm+)
  • Box Step-ups

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups

Knee Strengthing

8 rds for time

  • 300m Row
  • 6 deadlifts (185lb / 125lb)
  • 12 Box Step-ups (20″)

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

5 Rounds

  • 10 x Pause Box Squats (125lb)
  • 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

  • Assault Bike
  • Box Step-ups (20in)
  • KB American Swings (40lb)

5 Rounds

  • 10 x GHD Sit-ups
  • 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

For Time

  • 100 Box Step-ups
  • 100 push-ups
  • 100 air squats

5 Rds

  • 2:00 min C2 bike
  • 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

  • 2:00 min Rowing
  • 1:00 min Box Step-ups. (If you want, do them weighted)

20-minute AMRAP

  • 21 cal Row
  • 15 box step-ups
  • 9 ball over the shoulder (80/50)

For Time

  • 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    • cal row
  • 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    • Box Jumps
    • Pull-ups