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Roller Coaster

30 Min EMOM

3 Rounds For Reps:

  1. Weighted Jumping Jacks, Jump Rope
  2. Push Ups – Standard, Narrow, Wide
  3. DB Squats
  4. Alt Shoulder Taps, Up Downs, Side Plank
  5. Alt DB Snatches, Single Leg DL, DL
  6. Tricep Dips, OH Extensions
  7. Lunges – Reverse, Front, Side
  8. Situps, V-Ups, Crunches
  9. Box Jumps or Step Ups
  10. Shoulder Press, Lateral Raises, Upright Rows
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Pick Your Poison 3

10 Rounds

1 Min Jump Rope or Run

1 Min Core Movement

1 Min Pick One:

Sumo DL High Pull

Push Ups

Pistols

Chest Flys

Single Leg DL

Shoulder Press

Back Lunges

Bent Over Rows

Sumo Squats

Bicep Curls

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Pick Your Poison 2

10 Rounds

1 Min Jump Rope or Run

1 Min Core Movement

1 Min Pick One:

Sumo DL High Pull

Push Ups

Pistols

Lateral Raises

Single Leg DL

Dumbell Punches

Back Lunges

Water Jug Rows

Sumo Squats

Tricep Dips

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Pick Your Poison

10 Rounds

1 Min Jump Rope

1 Min Core Movement

1 Min Pick One:

Push Ups

Squats

Shoulder Press

Lunges

Tricep Dips

Jump Squats

Bicep Curls

Dead Lift

Military Push Ups

Pistols

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The Mountain Man

3 Rounds: 21-15-9

Run 200

Sumo DL High Pull (5 Gal Water Jug)

Pushups

Single Arm Chain Saw Pulls – 25#

Single Arm Shoulder Press – 25#

Alternating Single Arm Snatch – 25#

Situps

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4-11-2020

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

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4-10-2020

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

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8-16-2019

3 Rounds:

  • 5 Cleans 135#
  • 2 Min Row for distance

3 min rest then…

3 Rounds:

  • 10 Sumo Deadlifts 185#
  • 2 min Assault Bike for calories

3 min rest then…

21-15-9

  • Wall Balls 20#
  • GHD situps
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7-3-2019

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