Box Step-Ups

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

Chipper Friday For Time

• 30 Cal Row
• 30 Squats (95/65)
• 30 Cal Ski
• 30 Hang Power Cleans (95/65)
• 60 Cal AB
• 30 Hang Power Cleans (95/75)
• 30 Cal Ski
• 30 Squats (95/65)
• 30 cal row

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

50 rounds Every 12 seconds (10 min)

• Med-Ball Ground-to-Overhead (80/50)

Tabata 1 – Alternate

• Explosive Alternating Lateral Ball Slams (14/10lb Wallball)
• Pull-Ups

Tabata 1 – Alternate

• Assault Bike (65rpm+)
• Box Step-ups

40 min AMRAP

• 200m Run (Small Loop)
• 3 x 2- Tire step-ups + 1 – Tire flip
• 50m Run to pull-up bars
• 5 x pull-ups
• 50m Run to Back Pad
• 8 x Med Ball Squat Cleans (50/30)
• 13 x Sit-ups

Knee Strengthing

• Knee Rehab Exercises

8 rds for time

• 300m Row
• 6 deadlifts (185lb / 125lb)
• 12 Box Step-ups (20″)

3-rounds

• 10 Belt Squats
• 10 Reverse Hypers
• 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

• Even Rds
  • 10/8 Cal Ski Erg
  • Max Box Step-ups Weighted (50lbs/ 30lbs)
• Odd Rds
  • 10/8 Cal Row
  • Max Lunges Weighted (30lbs / 20lbs)

5 Rounds

• 10 x Pause Box Squats (125lb)
• 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

• Assault Bike
• Box Step-ups (20in)
• KB American Swings (40lb)

5 Rounds

• 10 x GHD Sit-ups
• 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)

3-rounds

• 10 Belt Squats
• 10 Reverse Hypers
• 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

• Even Rds
  • 10/8 Cal Ski Erg
  • Max Box Step-ups Weighted (50lbs/ 30lbs)
• Odd Rds
  • 10/8 Cal Row
  • Max Lunges Weighted (30lbs / 20lbs)

For Time

• 100 Box Step-ups
• 100 push-ups
• 100 air squats

5 Rds

• 2:00 min C2 bike
• 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

• 2:00 min Rowing
• 1:00 min Box Step-ups. (If you want, do them weighted)