push ups

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

2 rounds for time

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

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

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.

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.

5 min warm-up

Cindy – 20 min AMRAP

• 5 pull-ups or bent-over barbell rows
• 10 push-ups
• 15 Air Squats

5 min Rest

Deadlift Session

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 Workset

5-min Set-up / Stretch

10 min AMRAP Warm-up

• 100m Run
• 5 burpees
• 1 Wall Walk
• 5 push-ups

5 min recovery

Partner – U Go I Go

• 21 Clusters (95/65)
• 21 Pull-Ups
• 15 Cluster (115/80)
• 15 Pull-Ups
• 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

10-Min EMOM

• Odd Min: 10 Burpees
• Even Min: 5 Burpees

5-min Rest

21 – 15 – 9 For time (10 min Cap)

• Wall Ball (20/14)
• Push-Ups
• Pull-ups

Finisher

• 20 heavy Ball Over Shoulder (100/80)
• 40 Toe-to-Bar

Break up as you wish.