Workouts
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
In 7 mins
800m run
ME burpees
Rest 3 mins
In 6 mins
600m run
ME wall balls
Rest 3 mins
In 5 mins
400m run
ME DU
Accumulate 2 mins plank
Accumulate 2 min hollow hold
3x
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
3x
20 suitcase lunges
10 TTB
10 pullovers
Rest until HR hits dark gray
3x
10 DFSQ
10 tuck ups in rings (modify with knee to elbow plank)
Rest until HR hits dark gray
Then,
2x
10/10-8/8-6/6
Snatches
Roll, stretch and alligator breathing.
3x
20 shoulder taps
10 frog thrusters
10 prisoner squats
10 good mornings
20 jumping jacks
1 min each x 4 rounds
Row
DU
Air Squats
Ball slams
Two point plank (one arm/ one leg)
Hand to hand KB swings
Rest 1 min between each round
roll and stretch
3x
3/3 windmills
5 pullovers
10 good mornings
Then
3x
1/1 TGU
3x
15/15 One Arm Push press
15 Pull-ups
15 swings
Rest to gray between sets
3x
15 Pushups
15/15 Bent over rows
20 H2H swings
Rest to blue between sets
Roll and stretch
5 mins: Roll lower body
3x
SL March
Lunge + hamstring stretch
Toe grabs (quad stretch)
Knee grabs
100m run
200m run
Rest 1 min
400m run
Rest 2 min
800m run
Rest 3 min
400m run
Rest 2 min
200m run
Then
50 sit-ups
Stretch on wall
3x
10 air squats
15yd bear crawl
10 good mornings
Run 100m
2x
100m Run
10/10 Snatches
100m Run
20 Pushups
100m Run
30 Killers
100m Run
40 Sit-ups
100m Run
50 DU
Rest 3 mins
Every min on the min x 5
100m Sprint
Stretch on wall
3x
SL march
Inv toe touch
high knees
butt kicks
100m run
800m run
15 v-ups
60 sec plank
600m run
10 v-ups
60 sec plank
400m run
5 v-ups
60 sec plank
200m run
10 burpees
stretching on wall
3x
10/10 dead bug
5/5 halos
5/5 bent over rows
5/5 bottoms up press
3x
12 pullups
12/12 single arm MP
15 dips
bear crawl length + back w/ yoga block
Rest to dark gray
3x
30 sec hollow hold
30 sec wall sit
1 min farmer carry
roll and stretch
3x
10 Walking lunges
20 mountain climbers
30 jumping jacks
100m run
50 DU
20 TTB
5x 50m sprint/ walk back
40 DU
15 TTB
4x 50m sprint/ walk back
30 DU
10 TTB
3x 50m sprint/ walk back
Roll calves/ stretch
3x
5/5 single leg DL
10 GSQ
5 Pushup to downdog
1/1 arm bar
4x
15 Pushups (modify or amplify as needed)
12 swings, heaviest
10/10 Step ups
25 swings, heavy
2/2 TGU
Tabata (20:10x 8)
Snatches, alternate sides each round
Roll and box breathing
