Core

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Pull-up warm-up (dead hang->scap pulls ->pull-up)
• Med-Ball Lift

Strength – 5 rds

• 5 strictish pull-ups
• 20 butterfly sit-ups

5 rds for Time (partner)

• 250m Row & A Down and Back Farmers Carry (70s/53s)
  • Each partner rows and carries in the round, then combined complete
• 10, 8, 6, 4, 2 Heavy Med-Ball Over Shoulder (150 / 100)

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups + 1 jump
• 50m Jog
• 5 KB Swings Warm-up (Half Russians -> Russians -> Americans)

28 minute AMRAP

• 200m Run
• 15 butterfly sit-ups. (Reach to the toes)
• 200m Run
• 12 KB American Swings (63lb / 40lb)
• 200m Run
• 9 Burpees
• 2 Minute Rest

4 rounds warm-up

• 2 inchworms
• 2rds x 10 air squats, 2rds x 5 wall balls
• 1 rd 30sec Deadhang, 1 x 2 knees-to-waist, 1 x 3 knees-to-elbows, 1 x 3 toes-to-bar
• 1 Yoke Carry — increasing weight to find a good weight for the group.

25-minute AMRAP

• 1 Yoke Carry or Overhead banded KB Carry (Alternate each round)
• 5 Toes-to-Bar
• 10 Weighted Step-Ups
• 15 Walls Balls
• 20 Sit-ups

Overhead banded KB carry-down in 1 hand and back in the Opposite.

5 rounds warm-up

• 2 inchworms
• 5 good mornings (45/35)
• 10 push-ups

Strength and Core

• 2 x 5 (135/95)
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset – heaviest set)

Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50)

Increase the weight of each warm-up set.

AMRAP – U go, I go (for the remaining time)

• 8 cal Ski Erg
• 5 med-ball squat clean
• 3 med-ball Presses

3 round warm-up

• 2 inch worms
• 5 Swings increasing weight
• 2 push presses each arm
• 10 cal row

Core Crossover

• 50, 40, 30, 20, 10 – Sit-ups
• 10, 20, 30, 40, 50 – KB Swings (53/35)

1 down and Back Over head carry — Left Arm Down/ Right Arm Back and 500m row between rounds

Warm-up

• 5 rds
  • 2 inch-worms
  • 10 air squats
  • 5 Swings. (increasing weight)
  • 15-30-second dead hang

50, 40, 30, 20, 10

• Russian KB Swings (pick your weight)
• Sit-ups
• 1 down and back – Waiter Carry Right Down and Left arm back

Warm-up

6 rounds of

• 2 Inch Worms
• 3 x 10 air squats / 2 x 10 Wall Balls
• 5, 5, 5, 3, 2, 1 (2 x 135/95, 185/125, 225/155, 2 x 275/185) Deadlifts

5 rounds of

• 15 Wall Balls. (20/15)
• 5 Deadlifts (275/185)

Alt EMOM cool down until 100 Sit-ups are Reached

• C2 Bike
• Sit-ups

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

3 round Warm-up

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Light/Half Incredible Hulk (10-minute AMRAP)

• 5 Deadlifts (95/65)
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press
• 5 Back Squats

2-minute Rest

10-minute Zone 2 Row

• Row at a very comfortable Pace

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• bicycle crunches
• Plank

3 round Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

3 Round of Strength

• 15 Kettlebell Swings. (Pick your weight)
• 12 Deadlifts
• 9 Goblet Squats

3 Rounds Cardio Intervals

• 3 minutes on Assault Bike (36/30 cal goal)
• 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• sit-ups
• leg raises