Lunges

4 rounds of

  • 1 min Pull-ups
  • 1 min Goblet Squats (53/35)
  • 1 min Sit-ups

5 min Rest

4 rounds of

  • 1 min Kettlebell Swings (53/35)
  • 1 min Lunges (53/35)
  • 1 min toes-to-bar

12min AMRAP

  • 200m Run
  • 10 toes-to-bar
  • 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

  • 200m Run
  • 10 Wall Balls (30lb/20lb)

12 min AMRAP

  • 8 dumbbell snatches, arm 1. (50/35)
  • 8 overhead lunge, arm 1
  • 8 dumbbell snatches, arm 2
  • 8 overhead lunge, arm 2
  • 40 single unders
Tags:

12-min AMRAP

  • 12 cal row
  • 24 1-arm Alt DB Snatches (50/35)
  • 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

  • 1,500m Row

Every 3min for 5 rounds

  • 20 Lunges (50lb/35lb)
  • 20 Box Jumps / Step-ups

Optional: Deadlift

24 min AMRAP

  • 7 Push-ups
  • 7 Thrusters (115/75)
  • 7 Toes-to-Bar
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-ups
  • 7 Lunges with Kettlebell.
Tags:

27, 21, 15, 9 For Time (30 min cap)

  • Front Squats (95/65)
  • Rowing
  • Lunges
  • 4, 3, 2, 1
    • Wall Walks

12 min Warm-up Progressions (5 round warm-up)

  • 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
  • 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
  • 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
  • 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

  • 7 x Toes-to-bar
  • 7 x Deadlifts (225/155)
  • 14 x Weighted Lunges (2 x 35/25 kb)
  • 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

  • 3 x slow knees-to-waist
  • 3 x light deadlifts (135 / 95)
  • 6 x bodyweight lunges
  • 10 x plate step ups
Tags:

50 Rounds for Time:

  • Air Squat
  • Lunge
  • Lunge
  • Dip

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

  • Squat Clean and Jerk (125/75)
  • 50′ Shuttle Run