Cardio

Cardio

1 round

• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 – burpees
• 50 – 50lb Dumbbell Snatches (rotate at 5 reps each arm)
• 50 cal – Assualt Bike

15 min AMRAP

• 500m Row
• 12 deadlifts    (95lb bar)
•   9 hang cleans
•   6 push presses

Sport

• Play some pickup basketball or volleyball.

Strength

9 rounds

• 1 Curtis P  (increase weight to a heavy 1 rep)

Curtis P = 1 squat clean, 1 lunge left leg, 1 lunge right leg, 1 push press

Complex

Partner work out – switch as needed

• 1.2 mile (2K) Assault Bike
• 4 rounds
  • 12 Curtis Ps (95lb)
  • 24 ring push-ups
• 1.2 mile (2k) Assault Bike

Workout

30 min EMOM

• Run 400m
• 25 Air Squats
• Max Push-Ups

10 Rounds

• Hill Sprints
• 2 min rest

Workout

8 min EMOM

• 12 Wall Balls (20lb)

2o min EMOM

• 10 cal rower
•   8 cal Assault Runner
• 10 cal Assault Bike

Rotate each minute

6 rounds

• 200 m sprints on the rower
• 2 min rest

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.

Workout

10 min EMOM

10 Power Cleans and Jerks (115lb)

15 min AMRAP

Hill Runs

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar

Strength

Clean and Jerks

1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 80%

Workout

16 Min EMOM

10 Thrusters at 75lb

If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.

Strength

5 rounds

5 Heavy Floor Presses
10 Count Hollow Body Rock

Workout

7 rounds

(Partner: 30 seconds on 30 Seconds off)

50 mountain climbers on the ball
12 ball clean and jerks
12 ball overhead lunges
12 sit-ups with the ball

Use 50lb ball.