2-3x:
200 meter row/run
5 push ups
10 sit ups
15 air squats
20 single jumps
21-18-15-12-9-6-3
calorie row
power cleans
burpee over barbell
*reset rower back to 0 each round
*30 minute time cap
2 rounds:
50 ab mat sit ups
50 Russian twists with weight (med ball, db, or plate)
1 Minute Easy Row
1 Minute Active Spiderman
1 Minute Med Ball Foot Taps
1 Minute Moderate Row
1 Minute Active Samson + Air Squat
1 Minute Med Ball Deadlifts
1 Minute Faster Row
1 Minute Push-up to Down Dog
1 Minute Med Ball Strict Press & Reach
Med Ball Squat Hold: 45 Seconds
Child’s Pose on Med Ball: 45 Seconds
Pigeon Pose: 45 Seconds Each Side
6 Easy Shuttle Runs
6 Moderate Shuttle Runs
6 Fast Shuttle Run
5 Med Ball Deadlifts
5 Med Ball Push Presses
5 Ball Slams
AMRAP 20:
10/7 Calorie Row
10 Ball Slams (20/14)
10 Shuttle Runs (10 Meters)
2-3x:
200 meter row
5 banded pass thrus
5 banded figure 8’s each side
10 reverse lunges
10 air squats
5 push up down dog
5 spiderman lunges each leg
Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.
300 meter run
2X:
10 Walking Lunges
10 Air Squats
5 Inchworms
5 Tuck Jumps
10 Squat Therapy
10 Sit-ups
3 Rounds:
10 Superman
10 Anchored Sit-ups
200m Row
EMOM 21
Minute 1: 30 Jump Ropes
Minute 2: 15 KB Swings
Minute 3: 10 Burpees
Group/Coach Choice
For 8-10 min:
200m Run
5 Walkouts w/pushup
10 Reverse Lunges
5 DB Shoulder Press
10 PVC Pass Throughs
Tabata (20 sec work/10 sec rest/8 rounds)
Pull-ups/Sit-ups
DB Push Press/DB Lunges
Push-ups/Med Ball Twists
Med Ball Squats/DB Renegade Rows
20 Minute EMOM
Min 1: 15 KB Swings
Min 2: 10-12 Cal Row
Min 3: 10-12 Ball Slams
Min 4: 100 Meter Run (if raining, 50 Jump Rope Singles)
Min 5: 10-12 Thrusters
30 Seconds
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans + Hamstring Stretch
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts
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
Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)
Establish Elbow & Hand Position
30 Seconds Easy Single Unders
30 Seconds of Double Under Practice
20 Second Set-up Position Hold (Knees Towards Elbows)
10 Empty Bar Deadlifts
5 Strict Press
5 Push Press
.
5 Front Squats
5 Push Press
.
5 Thrusters
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
8 minute AMRAP:
200 meter run
Empty Barbell Warm-Up:
5 good mornings
5 back squats
5 elbow rotations
5 shoulder press
5 Romanian deadlifts
5 front squats
2100 meter row
21 clean and press (95/65)
21 ab mat sit up
1500 meter row
15 clean and press (95/65)
15 ab mat sit ups
900 meter row
9 clean and press (95/65)
9 ab mat sit ups
run options:
2000 meter run
1400 meter run
800 meter run
30 Seconds
Mountain Climbers
Active Spiderman
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press & Reach
Mountain Climbers
Active Spidermans
Pausing Front/Goblet Squats
*Athletes completing this workout will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing “20.1” will use a barbell.
1. Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)
2. Side Plank (30 Seconds Each Side)
*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. “
Criss-cross Swings
Overhead Tricep
Lateral Shoulder
Chest to Floor- Alternate Sides
Alternating Down Dog
Inverted Shoulder
Sraighten the Arms
Establish Grip
10 Scap Pull-ups
1-3 Strict Pull-ups
*With Lighter Weight: *
5 Single Arm Power Cleans (Each Side)
5 Single Arm Push Jerks (Each Side)
10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)
*With Workout Weight: *
6 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 3 Reps)
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
2-3 Rounds
200 meter run/row
10 reverse lunges
10 o/h squats with pvc
10 pass thrus
10 sit ups
every 2 minutes for 12 minutes:
10 renegade row
10 calorie row
rest 2 minutes
every 2 minute for 12 minutes:
10 toes to bar
200 meter run
rest 2 minutes
every 2 minutes for 12 minutes:
15 one arm alt. Russian KB swings
15 push ups
*scale reps as needed
*begin at one of the 3 stations
*you should have some rest during your 2 minutes
8 Minutes For Quality:
100 Meter Run
10 Slow Air Squats
5 Kettlebell Deadlifts
5 Straight Leg Walkouts to Push-ups
*Performed with light kettlebell
Lying Chest Stretch: 1 Minute
Couch Stretch: 1 Minute
Push-up Prep (https://youtu.be/xZuNKmOCNDY)
Establish Bottom Position (Elbows back with hips off the floor)
5 Push-ups
KB Swing Prep
*With Lighter Weight: *
5 Deadlifts
5 Russian Kettlebell Swings
Build to Workout Weight and Repeat
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
If unable to run complete one of the following:
750 Meter Row
60/42 Calorie Bike
Push-up Substitutions:
Reduce reps or elevate to box/bench
