Workout of the day
Skill/strength
4 rounds
20 v-ups
40 Russian twists
30 sit ups
30 reverse crunches
Conditioning
Tabata fight gone bad
wallballs 25/16
Sumo high pull deadlift 95/75
Box jumps 24
Push press 95/75
Tabata row for calories
Workout of the day
Skill/strength
EMOM for 12 mins
Odd mins – 5 bench press
Even min- 10 ring dips
conditioning
5rounds
8 toe to bar
10 dumbbell cleans and jerks 50/35
14/12 cal ride or row
Workout of the day
Strength
Front Squat
6*2 @ 90%
Conditioning
Amrap In 15 mins
40 double unders
250 meter run
10 overhead squats 95/65
Skill
4 rounds
Row 250 ( 1 min rest)
Conditioning
Gerry’s ladder
Amrap In 20 mins (with a partner) one works one rests
20 deadlifts 275/185 (scaled weight 205/155)
40 power cleans 185:135 ( scaled weight 145/105)
60 wallballs 20/14
80 kettlebell swings 70/53 (scaled 50/36)
100 double unders (300 singles)
Strength
Strict press
4*3
Push jerk
4*2
Conditioning
4 rounds
100 meter Walking lunge with 45/25 plate held overhead
20 Kettlebell 50/36
10 Handstand Push-ups
Workout of the day
Midline
5 rounds
15 v-ups
20 sit ups
30 hollow rocks
30 Russian twists
conditioning
Christine
3 rounds
500 meter row
12 body weight deadlifts
21 box jumps 24/20
Workout of the day
Snatch pulls
5*3 (2 second hold at the top )
@70to75%
Power snatch
4*2 @80%
Conditioning
Amrap in 12 minutes
10 Pull ups
20 double unders
10 Back squats @75% of your body weight
Strength
1-1-1-2-2-3-3-3
Thruster
For time:
20 Thrusters 135-95 lbs
Sprint 100 meters
15 Thrusters 135 -95lbs
Sprint 2oo meters
10 Thrusters 135-95 lbs
Sprint 300 meters
5 Thrusters 135-95 lbs
Sprint 400 meters
Workout of the day
Midline
3 rounds
30 v-ups
60 bicycles
30 weighted sit ups
30 seconds of flutter kicks
30 side oblique with a kb
60 mountain climbers
Conditioning
8 mins amrap
15 wallball Cleans 20/14 adv 25/16
12/10 cal ride
Rest 1 min
8 mins amrap
20 wallball Cleans
15 toe to bar
Workout of the day
Strength
Front Squats
6*3
Conditioning
3 rounds
40sit ups
20 DB bench press 50/35
20 DB step ups 50/35