Tabata At Each Station
1. AbMat Sit-Ups
2. Russian Kettlebell Swings
3. Slam Balls
4. Kettle Deadlift High Pull
Kettlebell: 53/35
1 minute rest between each Tabata.
Front Squat
5 Sets of 4
3 Rounds For Time:
500/400 Meter Row
12 Front Squats (115/85)
21 Box Jumps (24"/20")
5 Rounds:
100m Run
10 Bar Facing Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans (95/65)
10 Bar Facing Burpees
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
Deadlift
5 Sets of 4
For Time:
21-15-9:
Deadlifts (185/135)
200 Meter Run
Double Dumbbell Push Jerks (50's/35's)
200 Meter Run
Bench Press
5 Sets of 4
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
For Time [25 Minute Cap]:
2,000 Meter Run
Directly Into...
70 Power Cleans (95/65)
70 Bar-Facing Burpees
Back Squats
5 Sets of 4
For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row
5 Rounds For Reps [35 Minute Time Cap]:
400 Meter Run
Max Unbroken Toes to Bar
400 Meter Run
Max Unbroken Dumbbell Bench Press (50's/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
For Total Reps:
Minute 1: 1 Power Snatch
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every Minute
"Helen"
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Strict Press
5 Sets of 4
On the 3:00 x 8 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
5 Rounds
Minute 1: Max Assault Bike
Minute 2: Alternating Dumbbell Clean & Jerks
Minute 3: Dumbbell Box Step-Ups
Minute 4: Rest
Dumbbell: 50/35
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run
...
1 Push Press
1 Front Squat
100 Meter Run
Barbell: (95/65)
Build To Heavy Complex:
1 Power Clean
1 Squat Clean
3 Rounds x AMRAP 4:
21/18 Calorie Row
15 Power Cleans
9 Burpee Box Jumps(24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
20 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50's/35's)
Time Cap = 35 Minutes
Overhead Squat
5 Sets of 5
For Time Until 75 Reps:
Power Snatches (75/55)
On The Minute [Starting at 0:00]
5 Wall Balls (20/14)
For Time:
2,000/1,600 Meter Row
100 Double Unders
1 Mile Run
100 Double Unders
2,000/1,600 Meter Row
Deadstop Deadlifts
5 Sets of 5
AMRAP 15:
1 Deadlift (185/135)
1 Burpee Pull-up
1 Single Dumbbell Thruster (50/35)
2 Deadlifts (185/135)
2 Burpee Pull-ups
2 Single Dumbbell Thrusters (50/35)
...
[Add 1 Rep Every Round]