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PVC MOBILITY METCON 1 SHUTTLE RUN - 20 SEC BROAD JUMPS - 20 SEC REST 20 SEC 3 SETS STRENGTH WORK BACK SQUAT W/ TEMPO 5 X 5 50-70% METCON 2 TEAM WORKOUT 150 CALORIE ROW - SPLIT 100 WALL BALLS 14/20# - SPLIT 80 JUMP ROPE SINGLE - EACH 60 SYNC SIT UPS 40 SYNC PUSH UPS 20 KBELL SWINGS- EACH 18 MIN AMRAP
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GW
PVC MOBILITY 10 JUNK YARD DOGS METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK STRICT PRESS 5 X 5 50-70% METCON 2 15 KBELL SWINGS 1 RUN WALL TO WALL EMOM - 5 MIN 1 MIN REST 10 WALL BALLS 1 WALL TO WALL RUN EMOM- 5 MIN GW
PVC MOBILITY 10 JUNK YARD DOGS METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK STRICT PRESS 5 X 5 50-70% METCON 2 15 KBELL SWINGS 1 RUN WALL TO WALL EMOM - 5 MIN 1 MIN REST 10 WALL BALLS 1 WALL TO WALL RUN EMOM- 5 MIN GENERAL WARM UP
JUMP ROPE 2 MIN DYNAMIC STRETCHES UPPERBODY PUSH UP TO T-PLANK RING ROWS KBELL RACK CARRIES KBELL FARMERS CARRIES KBELL SNATCHES LOWERBODY LATERAL RESISTANCE BAND STEPS DOUBLE BOX JUMPS BELLY SPRINTS GOBLET SQUATS W/ 2 SEC PAUSE REVERSE LUNGES CORE INCH WORMS SIT UP PRESSES WEIGHTED SCISSORS PLANK TO TOE TOUCH UP DOWN'S 40/20 X 2 GW
STRETCH BELLY SPRINTS 30/30 X 3 METCON 1 BATTLE ROPE AGILITY LADDER MED BALL SLAMS BEAR CRAWLS 30/30 X 2 STRENGTH SINGLE ARM OH SQUATS W/ KBELL 5 LEFT 5 RIGHT 5 SETS EA. LEG METCON 2 50 JUMP ROPE SINGLES - EMOM 3 MIN 1 MIN REST 30 KBELL SWINGS - EMOM 3 MIN 1 MIN REST 20 MED BALL SQUATS - EMOM 3MIN GW
PVC MOBILITY SHUTTLE RUNS 30/30 X 3 METCON 1 PARTNER OR TEAM TIRE FLIPS 1 MIN ON - 30 SEC OFF 4 ROUNDS STRENGTH WORK BACK SQUATS 5 X 8 50-70% METCON 2 15 KBELL SWINGS 15 SIT UPS 15 HR PUSH UPS 15 BOX STEP UPS 12 MIN AMRAP GW
10 WALL SCAP STRETCH 10 DRAGON WALKS DYNAMIC STRETCHES METCON 1 50 WALL BALLS FOR TIME SKILL WORK PRACTICE HANDSTANDS/ HANDSTAND WALKING OR ROPE CLIMBING 10 MIN METCON 2 "DT" 12 DEADLIFTS 110/155# 9 HANG POWER CLEANS 6 PUSH JERKS 5 ROUNDS FOR TIME 20 MIN TIME LIMIT GW
PVC MOBILITY 10 JUNKYARD DOGS METCON 1 15 DU'S 2 WALL TO WALL RUNS EMOM- 5 MIN STRENGTH WORK SNATCHES 5X5 METCON 2 5 BURPEES 10 KBELL SWINGS 35/50 15 AIR SQUATS 10 MIN AMRAP GW
STRETCH WALL TO WALL 30/30 X 3 UPPERBODY RING PUSH UPS BENT OVER ROW / SUPINATED GRIP DOUBLE DUMBELL SWING PRESS NEG. CURLS W/ BUMPER PLATE OH TRICEP EXT W/ BUMPER PLATE LOWERBODY RING PISTOLS FORWARD/BACKWARD BROAD JUMPS BOX STRADDLE JUMPS SANDBAG SQUATS HI KNEES OVERS CONES CORE PLANK W/ BAND LATERAL PULL WEIGHTED JACKNIVES KBELL 360 MOVING PLANK HOLLOW TOSSES 40/20 X 2 EACH GW
STRETCH 10 INCH WORMS 10 SWING KICKS METCON 1 BROAD JUMPS - 20 SEC MOUNTAIN CLIMBERS - 20 SEC RETS - 20 SEC 5 ROUNDS STRENGTH WORK BOX STEP UPS W / KETTLE BELLS 4 X 10 EA. LEH METCON 2 15 SQUAT THRUST 10 G2OH 25/45# 5 C2B PULL UPS 12 MIN AMRAP GW
DYNAMIC STRETCHES SHUTTLE RUNS 30/30 X 3 STRENGTH WORK KBELL SNATCHES - 4 X 10 EA. ARM KBELL OH SQUATS - 4 X 10 EA. ARM TEAM WORKOUT 1500M ROW 50 SYNC BAR FACING BURPEES 50 SYNC DEADLIFTS 95/135 100 WEIGHTED WALKING LUNGES W / 25# PLATE 100 HR PUSH UPS 1500M ROW FOR TIME - 18 MIN TIME CAP GW
10 DRAGON WALKS 10 INCH WORMS DYNAMIC STRETCHES METCON 1 AGILITY LADDER 5 ROUNDS STRENGTH WORK BACK SQUATS 5 X 5 50-70% METCON 2 50 WALL BALLS 50 SIT UPS 50 BOX JUMP OVERS FOR TIME GW
PVC MOBILITY SHUTTLE RUN INCH WORMS 30/30 X 3 METCON 1 8 KBELL SWINGS 4 BURPEES EMOM- 5 MIN STRENGTH WORK DEADLIFTS 5 X 5 60-80% METCON 2 DEYSE'S B-DAY WORKOUT " MARGARIDA" 10 CLEANS 65/95# 14 T2B OR K2E 19 DOUBLE UNDERS OR 40 SINGLES 8 HAND STAND PUSH UPS OR HR PUSH UPS 1 200M RUN 8 MIN ON - 1 MIN REST 2 ROUND AMRAP GW
DYNAMIC STRETCHES WALL TO WALL RUNS - 30/30 X 3 ISO INTERVAL TRAINING UPPER BODY LOWER BODY CORE 40 SEC ON - 20 SEC OFF 1 MIN REST AFTER A FULL ROUND OF 5 MOVEMENTS 2 SETS EACH CATEGORY GW
PVC MOBILITY METCON 1 BEAR CRAWLS HANDSTAND HOLDS INCH WORMS 30/30 X 2 STRENGTH WORK FRONT SQUATS 5 X 5 60-80% METCON 2 SNATCHES 55/75# SQUAT THRUST 2-4-6-8-10-ETC...…. 12 MIN AMRAP |
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