Burpees

2 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

Strength: Bench Press (In Fitness Center-hopefully)

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/130)
• 5 x 3 (work sets) or 3 x 5

3 Rounds (You go, you go, you go….I go)

• 2 x 12m Big Rope Sled Pulls (185lb)
• 25m Burpee broad jumps
• 30 – 20 – 10 Hand Release Push-ups
• Light Jog until it is your turn

30 – 20 – 10 (Partner)

• Rower
• Hand Release Push-ups

3 Round Warm-up

• 3 inchworms
• 4 burpees
• 7,5,3 snatches. (45/35, 75/55, 95/65)
• 8-10 cal row

5 x 2-minute rounds

• 10 power snatches (95/65)
• 10 lateral burpees over the bar
• Max Cal Row for the remaining time
• rest 2 minutes

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

10 min Warm Up

20 Rounds For Time (60 min cap)

• 400m Run
• 20, 19, 18, …. 1 Burpees

10 min Warm Up

5 Min EMOM

• 10 Burpees

8 Rounds (outside)

• 200m Run
• 20 Tractor Tire Step-Ups

10 min Warm Up

30 min AMRAP

• 800m + 39 burpees
• 800m + 35 burpees
• 800m + 31 burpees
• 800m + 27 burpees
• 800m + 23 burpees
• ….

Segment burpees as needed throughout the 800m run.

5 min Warm-Up

10 min Alt EMOM

• odd minutes: 10 burpees
• even minutes: 8 burpees

Deadlifts

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

• 5 Toes-To-Bar
• 10 Sit-Ups

10 min AMRAP

• Burpees

10min Recovery/Warm-up

15 minutes AMRAP

• 3 Wall Walks
• 8 Cleans (115/80)
• 12 Box Jump Overs (20″ box)

10 min Alt EMOM

• 10 Burpees
• 7 Burpees

5 minute Transition

4 Rounds

• 400m Run ( On Air Runner or 5 laps around Basketball Court)
• 40 Wall Balls (20/14)

5-min Set-up / Stretch

10 min AMRAP Warm-up

• 100m Run
• 5 burpees
• 1 Wall Walk
• 5 push-ups

5 min recovery

Partner – U Go I Go

• 21 Clusters (95/65)
• 21 Pull-Ups
• 15 Cluster (115/80)
• 15 Pull-Ups
• 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control