This should be fun..

 

A. AMRAP in 8 min:
10 Lunges
10 Step Ups
40 Speed Step Jump Rope

B. AMRAP in 8 min:
100m Run
15 Push Presses
15 Sit Ups

C. AMRAP in 8 min:
6 Push Up –> Renegade Rows
8 sinlge arm KBS ea. arm
12 Back Ext

D. Against a 8 min clock:
1k Row
Then AMRAP Burpees with time remaining

E. 4 sets:
12 lateral band walk ea. direction
12 Single Leg Bridges ea. leg
10 Ab Wheels
1 min Plank

Amanda

 

A. 21-15-9 rep rounds of:
DB Ground to Overhead
Push Ups

B. 21-15-9 rep rounds of:
ab wheel
KBS

C. 21-15-9 rep rounds of:
Box Jumps
Pull Ups

D. 21-15-9 rep rounds of:
Cal Row
alternating DB snatch

E. Accumulate a 3 min plank in as few sets as possible

Fight Gone Bad

 

 

 

A. 4 Rounds:

40 sec Rowing
20 sec Off
40 sec Sit Ups
20 sec Off
40 sec Plank
20 sec offf
40 sec Jump Rope
20 sec off
40 sec Burpees
20 sec off

B. 3 sets:

10 Pull Ups
12 Plyo Push Ups
14 box jumps
200m run or 750m bike erg

 

 

Triples?!?!

 

A. Tabata x 8 rds at each

burpees
mtn climbers
pushups
DB hang sq clean

B. 21-15-9

bench press
bench dips
renegade rows (total)

C. 21-15-9

1 min plank
abmat situp med ball thow (with a partner or against the wall)
cal bike or ski erg

Send it into the weekend…

A. 4 sets (coach led, as a group):

10 squats @ 3211
1 min plank

B.  AMRAP in 25 min:

10 ball slams
20 pullups
30 battle rope double wave
40 DUs
Farley run (up farley and back)

 

 

Leg Day

 

A. 400m Run

then 3 Rounds of:

15 back ext
20 reverse Lunges
20 step ups

B. 400m Run

then 3 Rounds of:

20 push press
20 push ups
15 K2E

C. 400m Run

then 3 Rounds of:

15 ab wheels
20 weighted situps
30 sec side plank/side

Hump Day Swing

 

Complete AFAP:

Block Run
100 double-unders
90 lunges
80 situps
70 pushups
60 wall balls
50 box jumps
40 cal row
3 min plank hold
20 burpee pullups
10 TGUs

Push & Pull

 

A. 4 rounds:

8 Burpees
15 Push Press
15 Strokes on Rower @ Full Effort

*Rest as needed bt rounds

B. 4 rounds:

10 Box Jumps
10 Switch Lunges
1 suicide liner sprint (5yds > 10yds > 15yds > 20yds)

*Rest as needed between rounds

C. 4 rounds:

15 Back Ext
20 Sit Ups
30 sec Russian Twists
60 sec Plank

 

Move fast, rest more..

 

 

A. AMRAP in 8 min

15 Bench Press
10 ring K2E
30 Second Plank

B. AMRAP in 8 min

12 back ext
6 box jumps
50 speed step

C. AMRAP in 20 min

15 cal rowrow
15 DB front squats
25 situps
25 DUs
30 lunges

WEEKLY FITNESS TEST

2 stroke pull

5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft. sled pull 90/50