Category Archive

Workout: 5 Stations1 Minute each station 30 seconds rest between station 2 rounds   Burpees Goblet Squats (as heavy as possible) DB Thrusters Renegade Rows Sit ups

Workout: In teams of 2: 50 Pushups, 50 Ring Rows, 50 Burpees, 50 Box Step Ups *while one partner is working the other runs 200m*

Workout: 8 Rounds: 6 Goblet Squats – 8 KB Presses (4 ea. arm) – 10 KB Swings

Workout: EMOM 16: Burpees and Rowing – Alternate rowing and burpees each minute.

Workout: 800m Run – 10 Ring Rows/20 Lunges – 400m Run – 15 Ring Rows/30 Lunges – 200m Run – 50 Situps   ***BENCHMARK***

Workout: AMRAP 20: 10 Wall Balls – 10 Burpees – 50 Singles Jump Rope

Workout: 5 Rounds: 400m Run – 10 OH Plate Lunges

Workout: EMOM 15: Even Minutes – 3 Wallballs 3 Burpees 3 Push ups Odd Minutes – 5 Ring Rows 5 Goblet Squats

Workout: Amrap 20: 10 KB Swings – Run 200m – 10 Ring Rows

Workout:   Amrap 5 10 Burpees – 20 sec plank hold – Rest 1 min – Amrap 5 10 Wall Balls – 20 sec side plank – Rest 1min – Amrap 5 10 Goblet Squats 20 sec side plank hold