Kettlebells

Reverse Hyper

• 3 x 15 (50% of max back squat)

Until 50 GHDs are reached

• Max GHD Sit-ups
• 10 x 1 arm KB hang clean and jerk each arm. (35/25)

20 min AMRAP

• Max Meters C2 Bike

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)

7 Rounds for Time

• 4 x 25m Farmers Carriers (53s/35s)
• 23 Wall Balls (20/14)

cash out: 1776 meter Row

Reverse Tabata

• Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

• 9 KBs Deadlift (heavy)
• 100ft Farmers Carrier

4 rds for Time

• 50cal Assualt Bike
• 25 kb Russian swings. (53/35)
• 10 barbell Snatchs (95/65)

10,9,8,… For Time

• Kettlebell Swings (53/35)
• Goblet Squats
• Preacher Curls
• Push-up on hand on Kettlebell (reps for each arm)

5 rounds For Time

• 400m Run
• 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

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)

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)