3 Rounds:
40 Jump Rope Singles
20 air squats
10 pass thrus
10 figure 8’s
10 side squats each way
BOXCAMP: Atheles rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.
30 Seconds
Easy Row
Down Dog
Moderate Row
Up Dog
Faster Row
Active Divebombers
Hollow Hold
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Child’s Pose on Kettlebell: 1 Minute
Front Rack Stretch: 1 Minute
With a Light Kettlebell & Empty Barbell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
30 Second PVC Superman Hold
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Row
30 Toes to Bar
30 Seconds
Easy Row
Side Lunges
Moderate Row
Cossack Squats
Faster Row
Slow Air Squats
20 Seconds Each
Easy Single Unders
Quick Single Unders
Higher Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Barbell Ankle Stretch: 1 Minute
Barbell Squat Hold: 1 Minute
30 Seconds of Single Unders
100 Meter Run
30 Seconds of Double Under Attempts
1 Minute of Slow Wall Squats
5 Pausing Back Squats
5 Back Squats
Give athletes 15 minutes to build to 3 heavy sets of 5 Back Squats.
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
8 minute AMRAP:
100 meter run/row
10 air squats
10 reverse lunges
10 mountain climbers
10 spiderman lunges
10-9-8-7-6-5-4-3-2-1
back squats
push ups
between each round:
200 meter run/300 meter row
5 burpees box jumps
2 rounds:
20 double unders/60 singles
20 v-ups
20 ab mat sit ups
8 minute AMRAP:
100 meter row
10 push up down dog
10 pass thrus
10 air squats
50 jump rope singles (25 DU)
In teams of 4
36 minute EMOM:
Minute 1: 12 power cleans (challenge yourself!)
Minute 2: 12 box jump overs
Minute 3: max calorie row (go hard!)
Minute 4: rest
*Partners will start at one of the 4 stations
*At the top of every minute, the whole team will rotate to the next station in order
*Score is total calories rowed
*Goal is to go hard and earn your rest! Increase or decrease reps as necessary
AMRAP 5:
30 Easy Single Unders
20 Second Front Plank
10 Push-up to Down Dog
*Easy Pace*
AMRAP 3:
15 Second Right Side Plank
15 Second Left Side Plank
5 Right Side Kettlebell Strict Press
5 Left Side Kettlebell Strict Press
*Performed With Light Kettlebell*
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Calf Smash: 1 Minute Each Side
Double Unders
30 Seconds:
High Single Unders
Double Under Attempts
Russian Swings
*With Lighter Weight: *
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
*With Workout Weight: *
5 Russian Kettlebell Swings
Stricr HSPU
Establish Hand Position
10 Second Tripod Position Hold
1-3 Strict Handstand Push-ups
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders
3 Rounds:
100 Meter Run
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds Inchworm to Push-up
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
3 Pull-ups
Partners split reps evenly.
For Time:
60 Pull-ups
600 Meter Run
30 Overhead Squats (135/95)
1,000 Meter Run
30 Overhead Squats (135/95)
600 Meter Run
60 Pull-Ups
30 Seconds
Easy Row
Active Samson
Banded/PVC Good Mornings
Moderate Row
Down Dog
Banded/PVC Good Mornings
Faster Row
Active Spiderman
Banded/PVC Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Each Side With Lighter Dumbbell:
5 Dumbbell Hang Cleans
5 Dumbbell Strict Press
5 Dumbbell Push Jerks
5 Dumbbell Hang Clean and Jerks
5 Top Half Deadlifts (Knee to Waist)
5 Full Deadlifts
*Build to Lighter Weight *
5 “Click-Click” Deadlifts
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
2-3x:
100 meter run
20 mountain climbers
high knees (down)
side squats (back)
butt kickers (down)
side squats (back, other direction)
40 push press
40 calorie row
40 Russian twists with MB
800 meter run/1,000 meter row
rest 3 minutes
40 front squats
40 calorie row
40 ab mat sit ups
800 meter run/1,000 meter row
rest 3 minutes
40 thrusters
40 calorie row
40 plank row
800 meter run/1,000 meter row
5 burpees every time you drop the barbell
300m Run/Row
Grab a partner for Med Ball Warm-up:
Squat Pass x20
Rugby Pass x20 (10 each side)
Burpee Chest Pass x20
Sit-up Pass x20
Finish with another 300m Run/Row
3 Rounds:
5 Dips
15 Sit-ups
Review/warm-up DB Thruster & Burpee Box Step-ups
21-15-12-9
DB Thrusters
Burpee Box Step-ups
Run 400m after each round
