Workouts
For Time: Air Assault Bike (50/35 Cal) 200m Prowler Push 10 Deadball over shoulder (65/45 kg) 200m Prowler Push Air Assault Bike (50/35 Cal) WARM UP: Samson Stretch Calf Stretch Pidgeon Stretch 3 Rounds: 10 Pull-up 10 Toes-to-bar 10 Inch Worm Push-ups 5 Burpee Broad Jumps Row 200m SCALING: Replace assault bike with Row Reduce weight of Deadball
[A] 5 Rounds for Max Reps of: Bench Press (Body weight) Pull-ups [B] For Time: Run 1000m Rest 2 Minutes Run 1000m WARM UP: Push-up Plus 20 x Sit-ups Arm Rotation Kipping Swings Calf Stretch 3 x Increasing Bench Warm up sets SCALING: Reduced weight on Benchpress Banded Pull-up
15 Minute AMRAP Run 200m 20 Wall Balls (20/14 lbs) 15 Pull-ups WARM UP: Stretch Calves Samson Stretch Push-ups Plus 3 Rounds: 10 Lunge w/ twist 10 Kipping Swings 10 Burpee Broad Jumps Row 200m SCALING: Row 200m if you can't run Use light Wall Ball Reduce number of pull-ups
7 Minute AMRAP: 10 Power Cleans (60/45 kg) 20 Push-ups WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds – 5 Pull-ups 7 Toes-to-bar 10 Inch worms 15 Squats Burgener Clean warm up SCALING: Reduce Weight of Power Cleans Reduce number of push-ups
20 Minute AMRAP: Run 400m 20 Wallballs (20/14 lbs) 20 Deadlifts (100/70 kg) WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds - 5 Pull-ups 7 Toes-to-bar 10 Push-ups 15 Squats Row 100m 3 sets of incrementing Deadlifts @ 50%,60%,70% SCALING: Row instead of run Front Squat instead of wallballs
10 Rounds of: Run 200m Jog 200m WAMR UP: Calf Stretch Samson Stretch High Knees Butt Kicks Leg Swings Broad Jumps Jog 2 Minutes 2 x 100m Run through at increasing speed SCALING: Row instead of Run
[A] 5 sets of 5: Deadlift Rest as needed between sets [B] Muscle Ups: 5 x max sets Rest 3 minutes between sets WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Deadlift warm sets with increasing weight SCALING: Replace Muscle Ups with muscle Dips and Pullups
For Time: Row, 1000m 150 Kettlebell Swings (24/16 kg) 30 Burpees WARM UP: Samson Stretch 10 Inch Worm Push-ups 10 Pull-ups 10 Glute Bridge Jog 400m SCALING: Reduce weight of Kettlebell 30 Cal on Assault Bike instead of burpees
Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats WARM UP: Samson Stretch Spiderman Stretch Arm Rotation Inch Worm Lat Stretch Torso Roations 3 Rounds: Row 200m 10 Walking Lunges 10 Sit-ups Bar Hang with Active Shoulders Handstand Hold SCALING: Reduce Reps as required Banded Pull-ups Push-ups from knees Lunge instead of squat
Complete [A] then [B]: [A] 7 sets of 3: Front Squat Note: Rest as needed between sets [B] Rowing: Row 250m Rest 30 Seconds Row 500m Rest 60 Seconds Row 750m Rest 90 Seconds Row 1000m Rest 2 Minutes Row 2000m WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Back squat at increasing warm up weights
