3 ROUNDS
2 Wall Walks or walk out push ups
10 DB Plank Taps
6/6 DB Arnold Press
8 Up Downs
EMOM x 15 MINUTES*
Min 1 – 12 DB Curl and Strict Press
Min 2 – 12 Alt DB Snatches
Min 3 – 8-12 Burpees Over DB
MIN 4 – 200m Run
*Athlete choice on reps for all three movements.
(No Measure)
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps
-:30 Rest b/t Sets-
2 SETS
100m Run
10 Med Ball or DB Front Squats
5 Box Jumps
-:30 Rest b/t Sets-
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
If no wall ball, DB Thrusters
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps
-:30 Rest b/t Sets-
2 SETS
100m Run
10 Med Ball or DB Front Squats
5 Box Jumps
-:30 Rest b/t Sets-
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
If no wall ball, DB Thrusters
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank
Into…
2-3 ROUNDS
10 Scap Push Ups
5 Single DB Good Morning
10 DB Bent Over Rows
5 DB Slow RDL
FOR QUALITY
21-15-12-9-6
DB Bent Over Rows
3-6-9-12-15
DB Deadlifts
(Score is Weight)
For TIme
65 V Ups
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank
Into…
2-3 ROUNDS
10 Scap Push Ups
5 Single DB Good Morning
10 DB Bent Over Rows
5 DB Slow RDL
FOR QUALITY
21-15-12-9-6
DB Bent Over Rows
3-6-9-12-15
DB Deadlifts
(Score is Weight)
For TIme
65 V Ups
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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