push ups

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 air squats

Back Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

12 Min AMRAP (Partner)

  • 1 Cal Row
  • 1 Power Clean (135/95)
  • 2 Lunges

Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.

Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 air squats

Strength

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 155 / 115
  • 3 x 5 or 5 x 3 (work set)

20 Min AMRAP (Partner – waterfall)

Team of 2

  • 500m C2 Bike
  • 2 x Med-Ball Over Shoulder (100/80)
  • 10 Push-ups

Team of 3 (switch station when bike is complete)

  • 500m C2 Bike
  • 3 x Med-Ball Over Shoulder
  • 15 Push-Ups
Tags:

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats

Strengths

  • 5 Back Squats(45/35)
    • 10 Box Dips
  • 5 Back Squats (45/35)
    • 10 Box Dips
  • 5 Back Squats (95/ 65)
    • 10 Box Dips
  • 3 Back Squats (135 / 95)
    • 10 Box Dips
  • 2 Back Squats (185 / 125)
  • 5 x 3 Back Squats (work set)

10 rounds for time (partner – waterfall)

  • 200m Row
  • 10 hand-release push-ups

Tags:

Warm-up

  • Stretching
    • Calves
    • Hamstring
    • Squat Holds
    • etc
  • 2 rds
    • 5 Air Squats
    • 5 push-ups
    • 50m Jog

For Time

    • 800m Run
    • 100 push-ups
    • 2000m C2 Bike
    • 150 Air Squats
    • 800m Run

    Warm-up

    • 2 rounds
      • 5-10 Trainer bar pass-throughs
      • 1 – Deep Lunge – Warrior Stretch- 30-second hold each leg
      • 5 Scapular pulls
      • 10 Air squats
      • 1 -30-second – 1 min Squat Hold
    • 2 rounds
      • Empty Barbell routine
        • 5 deadlifts
        • 5 power cleans
        • 5 front squats
        • 5 push press
        • 5 squat cleans
      • 5 push-ups
      • 3 pull-ups

    For Time

    • at 0 min
      • 12 Squat Cleans. (95/65)
      • 50 push-ups
      • 12 Squat Cleans
    • at 10 min
      • 6 Squat Cleans (135/95)
      • 25 pull-ups
      • 6 Squat Cleans

    3 Round Warm-up

    • 10 Air Squats
    • 5 inchworms
    • 10 Walking Lunges
    • 5 push-ups

    25 min ALT EMOM

    • 10 DB/KB Thrusters (pick a weight)
    • 10 DB/KB Renegade Rows
    • 12 DB/KB Box Step Ups
    • 15 KB Swings
    • Rest
    Tags:

    2 rounds for time

    • 800m Run
    • 5 rounds of Cindy
      • 5 pull-ups
      • 10 push-ups
      • 15 air squats
    Tags:

    10-minute Warm-up


    4 Rounds (3-minute AMRAP: 1-minute Rest)

    • 200m Run
    • 15 jump ropes, plates jumps, or jumping jacks
    • 10 Mountain Climbers (Each Leg)

    3 Rounds (5-minute AMRAP: 1-minute Rest)

    • 10 push-ups
    • 15 Sit-ups
    • 20 lunges (10 each leg)
    • 25 Air Squats

    Core Alt Tabata

    • Russian Twists
    • Leg Raises
    Tags:

    5 minute Warm-up


    5 rounds

    • 5 Deadlifts (increase weight each round)
    • 10 Hand Release Push-ups

    3 Rounds (partner)

    • 10 Cleans (135/95)
    • 20 Cal Row

    Rest for 5 minutes. Repeat.


    Tags:

    1000 AB Cals For Time Alt EMOM (team of 4)

    • minute 1: Max cal Assault Bike
    • minute 2: 15 Sit-ups
    • minute 3: 15 Push-ups
    • minute 4: Rest

    Repeat until 1000 cals are reached.

    An athlete starts at each station.