15 Minute Friday
15 Minute AMRAP
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)
12 Minute Monday
12 Minute AMRAP
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats
Tabata KBS & Sit-ups
8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice
3 Rounds – Run, Push, Jump
3 Rounds for Time
400 Meter Run
15 Handstand Push-ups
15 Box Jump Overs (24/20)
400 Meter Run
15 Handstand Push-ups
15 Box Jump Overs (24/20)
Bent Over Row 5×5
Bent Over Row:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build to heavy set of 5
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build to heavy set of 5
Mid-Week – Working for 15
15 Minute AMRAP of:
20/16 Calorie Row
20 Push Ups
20 Pull-ups
20 Mountain Climbers
20/16 Calorie Row
20 Push Ups
20 Pull-ups
20 Mountain Climbers
Front Squat 3×5
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
* All sets at 65% – These should be light this week.
Squat test coming next week.
#1: 5 reps
#2: 5 reps
#3: 5 reps
* All sets at 65% – These should be light this week.
Squat test coming next week.
Run 1600m
1 Mile Run
* Casual cool down pace
* Casual cool down pace
4 Rounds for Reps
4 Rounds for Reps
Minute 1 – Kettlebell Swings
Minute 2 – Double Unders
Minute 3 – Lunge Steps
Minute 4 – Rest
Minute 1 – Kettlebell Swings
Minute 2 – Double Unders
Minute 3 – Lunge Steps
Minute 4 – Rest
22-16-10
22-16-10
Alternating Dumbbell Snatch (30/20)
Burpees
Alternating Dumbbell Snatch (30/20)
Burpees