5 rounds for quality of: WARM UP10 Kettlebell Swings, lbs10/7 Push-upsRest 30 secs10 Deadlifts, lbs10/7 Row CaloriesRest 30 secs STRENGTH WORKOUT Superset 5×5 Deadlifts, lbs5×10/7 Pull-ups 5×8 Front Squats, lbsRest 30 secs – 1 Min Between 5×8 Bulgarian Split Squats, lbs Rest 1 Min Between Legs
For 7 cycles:AMRAP in 3 mins of:1 Strict Pull-up5 Push-ups10 Sit-ups16 Jumping Lunges Rest 1 min between each cycle.For each cycle continue the AMRAP.
5 rounds for quality of: WARM UP10 Dumbbell SnatchesPlank Hold, 1 minRest 30 secs5×7 Bench Press, pick load5×7 Dumbbell Side Raises, pick loadRest 30 secs STRENGTH WORKOUT Superset #15×5 Bench Press, lbs5×10 Dumbbell Side Raises, pick loadRest 1 min Between Superset #25×10 Dumbbell Press, lbs5×10 Dumbbell Bent Over Rows, lbs Rest 1 min Between
Complete as many rounds as possible in 35 mins of:20 Dumbbell Thrusters10 Dumbbell Renegade Rows20 Lateral Bench Jumps10 Romanian Deadlift (kettlebell – 1 leg)s20 Crossbody Mountain Climbers – AKA Crazy Mt Climbers10 Russian Twist + Press20 Double Unders
WARM UP: [ 10 Kettlebell Swings + 10 Push-ups ] —-, using heaviest weight per set[ 7 Back Squats + 7 Banded Rows ] —-, using heaviest weight per set Strength Workout Superset #1[ 5 Box Squats + 10 Pull-ups ] —-, using heaviest weight per set Rest 1 min Between Superset #2[ 10 Sumo …
For 4 cycles:AMRAP in 3 mins of:8 Burpees16 Mountain Climbers8 Reverse CrunchesRest 1 min AMRAP in 3 mins of:16 Jumping Squats32 Jump Ropes16 Bicycle Crunches Rest 1 min Rest 1 min between each cycle.For each cycle continue the AMRAP.
WARM UP [ 15 Kettlebell Swings + 15 Kettlebell Romanian Deadlifts ] 5x, using same weight per set[ 7 Press + 7 Bent Over Rows ] 5x, using same weight per set Strength Workout Superset #1[ 10 Press + 10 Bent Over Rows ] —-, using heaviest weight per set Rest 1 min Betweebn Superset …
4 rounds, 1 min per station, for max reps of:Wall Ball, 20/16 lbsSledge Hammer StrikeShuttle RunReverse CrunchBulgarian Split SquatRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.
5 rounds for quality of: Warm Up5x [ 10 Kettlebell Swings + 10 Row Calories ], pick loadRest 1 min Between5x [ 15 Back Squats + 10 AbMat Sit-ups ] Strength Workout Go To Form Failure – Back Squats Aim for 15-20 RepsRest 1 min5x [ 10 Romanian Deadlifts + 10 Seated Banded Rows ]Rest …
For time:30 Deadlifts10 Turkish Get-ups, pick load30 Push-ups10 Turkish Get-ups, pick load30 AbMat Sit-ups10 Turkish Get-ups, pick load30 Goblet Squats, pick load10 Turkish Get-ups, pick load150 Jump Ropes10 Turkish Get-ups, pick load
