Core

Squats – Optional Strength Training

• Strength Warm Up
• 3 x 5 work sets

4 rounds for time

• 400m run
• 15 box jumps/step-ups
• 2 Wall Walks

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

4 rounds for Time

• 400m Run
• 50 Air Squats

Bonus – Core AMRAP 10min

• 50 Sit-ups
• 40 Russian Twists
• 30 Swims
• 20 Wipers
• 10 V-ups

For Time

• 20 Cal Assault Bike
• 20 Clean and Jerks (135/95)
• 20 Cal Assault Bike
  

10 Min Core AMRAP (Optional)

• 50 Sit-ups
• 40 Russian Twists
• 30 Scissor Kicks
• 20 Wipers
• 10 V-Ups

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

Metcon

30 min AMRAP

• 1000m C2 bike or 24/20 cal Assault Bike
• 8 GHD Sit-ups / Toes-to-bar
• 8 Strict Pull-ups

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

30 minutes of Cycling.

Metcon

15 Minute AB AMRAP

• 100 Leg-up Crunch
• 100 Leg-up Side to Side Crunch
• 100 Leg Lifts
• 100 Bicycles

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Warm-Up

• Stretch

Cardio

CHAD

• 1000 Box Step-ups

A day early, but for all the Vets.