Workouts For Me But You Can Use Them Too
Run 200m
40 Alt Side Lunges
20 Plank down/ups to Push up
50 High Knees
50 Crunches
Run 200m
40 Back Lunges
20 Alt Shoulder Tap to Tricep Push up
50 Weighted Jumping Jacks
50 Plank Hit Hip
Run 200m
40 Jump Squats
20 Alt Front Raise
50 Side to Side Squats
50 Alt Crunches
Run 200m
40 Squats
20 Side Lateral Raises
50 Weighted Punches
50 Flutter Kicks
Run 200m
20 Sumo Squat to Narrow Squat Jumps
20 Tricep Extensions
50 Crab Kickers
50 V-Ups
Run 800m
50 Squats
50 Push ups
50 Tricep Dips
50 V-ups
50 Crab Kickers
50 Shoulder Taps
50 Mountain Climbers
Run 800m
40 Back Lunges
40 Jump Squats
40 Weighted Jacks
40 Plank Hip Hits
40 High Knees
40 Situps
Run 800m
30 Burpees
30 Star Jacks
30 Split Squats
30 DLs
30 Shoulder Press
30 Curls
30 Tricep Extensions
3 Rounds:
3 min rest then…
3 Rounds:
3 min rest then…
21-15-9
Weightlifting EMOM
5-5-5-5-5 Squat
5-5-5-5-5 Bench Press
5-5-5-5-5 Bent Over Row
5-5-5-5-5 Strict Press
5-5-5-5-5 Power Clean
4 Rounds for Reps:
75 seconds max calorie row
75 seconds back squats (60% of max)
75 seconds max rep sit ups
75 seconds strict pull ups
60 seconds rest
10 Min AMRAP:
5 Hang Power Cleans 135#
10 Push Ups
15 WBS
50m Sand Bag Run
-3 minute rest-
10 Min AMRAP:
5 Hang Snatch 105#
10 Pull Ups
15 Sit Ups
15 Cal Row
10 min AMRAP
10 Cal Row
5 T2B
8 DB Shoulder to Overhead
10 min AMRAP
5 Power Cleans
5 Pull Ups
100m Sandbag Run
3 Rounds For Time
Row 250m
10 PUs
10 Dips
10 Thrusters
15 T2B
Metcon
20 Min AMRAP
50m sled sprint 90#
8 C2B PUs
8 Dips
10 wall balls
Metcon
25 Wall Balls 20#
20 Power Cleans 135#
15 KBS 53#
25 Chest to Bar PUs
15 KBS 53#
20 Power Cleans 135#
25 Wall Balls 20#