Buy-in & Then The Fun Begins

With 18:00 On The Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time Of:
15 Sit-ups
8 Chest-to-Bar Pull-ups
30 Double Unders

Level 2: Chin-over-bar Pull-ups, 30s double under attempts
Level 1: 800 Meter Run/Walk, Banded Pull-ups, Single Unders OR 15 plate speed steps

A Great Monday Fight

4 Rounds For Reps Of:
Minute 1: Max Calorie Row
Minute 2: 20 Push-ups (rest remainder)
Minute 3: Jumping Lunges (L+R=2)
Minute 4: Rest

Level 2: Banded push-ups, alt. leg lunges as-needed
Level 1: Box/Bar Push-ups, box step-ups

Doubling Each Round: Kettlebell & K2E

For Time
20 Kettlebell Swings (50/35)
20 Goblet Squats
10 Knees-to-Elbows (knees make contact with elbows, not triceps)
40 Kettlebell Swings (50/35)
40 Goblet Squats
20 Knees-to-Elbows (knees make contact with elbows, not triceps)
80 Kettlebell Swings (50/35)
80 Goblet Squats
40 Knees-to-Elbows (knees make contact with elbows, not triceps)
*For most people, you have to do a partial pull-up to make contact with elbows

A Fun Wednesday Interval Day!

8 Rounds, Every 3:30
200-Meter Run
8 Burpees
10 KB Mason Twists (50/35)
*Rest remainder of 3:30
*304 reps possible – run = 20

Level 2: (30/20)
Level 1: 100-meter run/walk, 5 box burpees, box mason twists (10/6)lb wall ball
*224 reps possible – run/walk = 10

Fight Gone Bad Friday: Row, BMUs, TTB, & Box Jumps

5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: 2 Bar Muscle-ups, 8 Toes-to-Bar
Minute 3: 10 Box Jumps (24/20)
Minute 4: Rest
*Rest remainder of time after BMUs/TTB and Box Jumps

Level 2: 5 Pull-ups & 8 Toes-Near-Bar, (20/16″)
Level 1: 5 Jumping Pull-ups & 8 V-ups OR Box Mountain Climbers

Core: Hip Flexor & Suitcase Carries

2 Rounds For Quality:
20 Laying Banded Hip Flexion (10R+10L)
*Relax head, tuck hips to be flat on the ground, move slowly
*Pull knee past 90 degrees, as close to the chest as possible
Video: https://www.youtube.com/watch?v=k1B478QT0eU

400 Meter Suitcase Carry
*Athlete chooses challenging, but doable weight to switch hands every 100 meters

Jumpin’ Jehoshaphat!

For Time
20 Double Unders
200 Meter KB/DB Farmer Carry (50/35)
10 Jumping Lunges
40 Double Unders
200 Meter Farmer Carry (50/35)
20 Jumping Lunges
60 Double Unders
200 Meter Farmer Carry (50/35)
30 Jumping Lunges
80 Double Unders
200 Meter Farmer Carry (50/35)
40 Jumping Lunges
*Score is total reps – 380 possible. Each carry = 20. Seconds of DU attempts = same as reps: 20s = 20 reps.

Level 2: Reps = Seconds of DU Practice, (30/20)
Level 1: Single Unders, (25/15), low step-ups (12″/8″)

Glute & Core Work

3 Rounds For Quality:
20 Banded Side Monster Walk Steps (10R+10L)
30s Banded Glute Bridge Hold
1 Minute Forearm Plank
Back To Top