EMOM 30
1- 10 Deadlifts + 12 DB Curls
2- 12-18 DB Bench + max set of push ups
3- Rest
4-:45 Min plate hold out front back on the wall
5- 20 Band tricep push down + 8/6 Calorie Sprint
6- Rest
Machine for 2 Min
Groin Stretch – 4 Each
Thread the Needle – 8
Down/Up Dog – 4
Inchworms with Push Up – 4
Squat/Hammy Stretch – 4
Toe Taps – 10
Good Mornings – 10
Windmills – 10
Tin Man RDL’s/Figure 4’s
PVC Pass Throughs/Around the World
Barball Warm-Up:
Good Morning – 5
Back Squat – 5
Hang Clean – 5
RDL’s – 5
Thoracic Stretch – 30 Sec
1: 3 Powers/3 Squats @65
2: RDL’s + Pulls – 3&3
3: 3 Powers/3 Squats @65
4: RDL’s + Pulls – 3&3
5: 2 Powers/2 Squats @70
6: RDL’s + Pulls – 3&3
7: 2 Powers/2 Squats @70
8: RDL’s + Pulls – 3&3
9: 2 Powers/1 Squat @75
10: 1 Power/1 Squat @80
Box Step Overs – 10
Farmers Carry – 4
200m/100m Run
Teams of 2
Amrap 25
Split reps however
10 Inconvenient shuttles runs 48/40
30 T2b (core movement)
10 Inconvenient shuttles
40 Med ball sit up passes
10 Inconvenient shuttle
50 Wall Ball passes over pull up bar
10 Inconvenient shuttle with sandbag (bearhug carry sandbag get it over the box pick it back up and finish the shuttle, no burpee or get over just walk around for this round)
25.1 Team Version
Amrap 15
Alternating full rounds
Partner 1
3 Burpees over DB
3 DB Hang CJ
30′ Walking Lunge Bodyweight 15’15’
Partner 2
3 Burpees over DB
3 DB Hang CJ
30′ Walking Lunge
Add 3 Reps after each partner completes the Rounds. Both partners will do the 3s then the 6s and the 9s etc.
RX+50/35 Jump over DB
RX 35/25 Jump over DB
Pico 25/15 step over DB
Machine for 2 Min
Walking RDL/Figure 8’s
Toe Taps – 10
Windmills – 10
Heel to Toe Rocks – 10
Groin Stretch – 4 Each
Thoracic Rotations – 4 Each
Squat/Hammy – 4
Wall fan Outs – 4 Each
Lateral Step Ups – 4 Each
Jump Rope – 20
Air Squats – 6
Barbell Warm-Up:
Good Mornings to Squat – 5
Elbow Rotates – 10
Bent Over Rows – 5
RDL’s – 5
Calf Stretch – 30 Sec
1: Max Reps
2: Single Leg RDL’s – 6 Each
3: Good Mornings – 8 (Increase)
4: Single Leg RDL’s – 6 Each
5: Good Mornings – 6 (Increase)
6: Single Leg RDL’s – 6 Each
7: Good Mornings – 4 (Increase)
8: Single Leg RDL’s – 6 Each
9: Good Mornings – 2 (Increase)
10: Good Mornings – 1 (Increase)
Bike – 5 Cals
Lateral Shuffles – 4
Sit Ups – 10
