8/19/2017

EMOM for 10 Minutes

Even Minutes – 10 Renegade Rows (5 per arm)
Odd Minutes – 14 Goblet Reverse Lunges

Core Circuit
4 Rounds for Time
:30 plank dumbbell drag
:30 flutter kicks
1:00 side plank hold (30 seconds per round)

Rest 1 minute between rounds

Rest 5 minutes after the circuit

For Time
30-20-10-20-30
Burpees
DB Thrusters

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8/18/2017

AMRAP in 3
50 Air Squats
with the time remaining ME Burpees

Rest 1 minute

AMRAP in 3
50 Air Squats
with the time remaining ME DB Thrusters

Rest 1 minute

AMRAP in 3
50 Air Squats
with the time remaining ME Man Makers

Rest 5 minutes

EMOM for 10 minutes
Even Minutes – 20 Cross Body Mountain Climbers
Odd Minutes – 10-15 V-Ups

 

Rest 5 minutes

10 min AMRAP
10 DB Push Press
10 Push-Ups
200m Run

8/17/2017

EMOM for 21 minutes
Minute 1 – 100m Sprint
Minute 2 – 10-12 Burpees
Minute 3 – 10 DB Shoulder to Overhead

Rest 5 minutes

4 Rounds not for Time
10 – Single Leg Romanian Deadlifts (Per leg)
10 – DB Bent Over Rows
10 Goblet Squats
1 minute plank hold

Rest 10 minutes

4 Rounds for Time
20 DB Hang Power Cleans
20 DB Front Rack Squats
20 DB Walking Lunges (10 steps per leg)

8/14/2017

Strength Circuit

4 Rounds not For Time
10 Alternating Reverse Lunge + Dumbbell Press (10 Per Leg)
10 Goblet Squats
10 Alternating DB Curls

Rest 5 minutes

EMOM for 12 minutes
Even Minutes – 40 second plank hold
Odd Minutes – Max Effort Sit-Ups

Rest 5 minutes

As Many Rounds and Reps as Possible in 20 minutes
400m Run
10 Renegade Rows
10 Lateral DB Lunges (5 per side)