High/Low 15,14,12,11,10, rest 60 after each rep KB Swings 70/35 Box Jumps 24″/16″ Push Press 95/65 Roll-Outs (+6 for V-Ups) 3 Rounds 10 Russian Twists 10 High Hang Squat Cleans 95/65 10 Plank KB Drags Rest 60 Challenge, 60 seconds Max Burpees (chest down, stand all the way up)
High/Low 6 min EMOM 12/10 calorie row 6 Rounds 12 Wall Balls 20/14 6 Pull-Ups 3 burpee box jumps 30”/24” Rest 30 8min AMRAP 10 Ring Rows 5 Ring Dips 10 KB Swings 70/35
High/Low Partner Workout 5 Rounds: 100 Single Jump Ropes/60 DUs 2 Man-Makers 15% 4 TTB 6 Burpee Box Jumps 30”/24” 8 Med Ball Slams 10 Calorie Row 12 DB Push-Press 14 V-Ups 16 Ski Jumps (total)
High/Low Partner Workout Each partner must complete “A” (switch whenever you want) 1,000/900m Row (together) A: 100 Back Squats B: Hold bar on back A: 100 Push-Ups B: Pull-Up Bar Hold A: 35 Pull-Ups B: Plank A: 35 Burpees B: Rest A: 100 Deadlifts 185/95 B: Farmers Hold A: 100 […]
High/Low 4 Rounds: 20 Wall Balls 20/14 15 V-Ups (legs straight, touch toes) 10 DB Bicep Curls 10-15% Rest 30 3 Rounds: 30 Sit-Ups 500m Row Rest 30 4 Rounds: 8 DB Kneeling Press (one knee down, press with the same side as knee down) (each) 8 Russian Twists w/DB […]
High/Low 25min AMRAP 5 DB Snatches 20% 10 DB Back Squats (DB on back) 5 DB Push-Ups* 10 DB Step-ups (total) 5 1-arm DB Clean and Push-Press 10 Renegade Rows (total) 5 DB Overhead Sit-Ups Rest 60 *Right hand on DB, do a push-up, bring to left side/hand and do […]
High/Low Strength: Deadlifts 3×3 (last week was 4×5) Reset each rep! Increase each round, goal to do about 10-15 pounds more than last week. HIT: 8 Rounds: 1 Rep Every 15 Seconds Hang Power Clean Front Squat Push Press Back Squat When clock starts, do a hang power clean, at […]
High/Low 3 Rounds: 20 KB Swings 70/35 20 Burpees Rest 1 500m Row 20 Box Jumps 24”/18” 20 V-Ups Rest 1
High/Low EMOM 2 Thrusters 135/85 4 Rounds 6 Power Cleans 135/85 12 DB Snatches 25% 25 Wall Balls 20/14 25 V-Ups 12 DB Snatches 6 Power Cleans Rest 90 (no thrusters during rest)
High/Low 3 Rounds 10 Toes to Bar 15 Barbell Curls 65/45 10 Roll-Outs 15 Burpees Rest 60 3 Rounds 10 Box Jump 30”/24” 15 Box Dips 10 Pull-Ups 15 Thrusters 65/45 Rest 60
