Lunges

3 rds Warm-Up

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

2 Rounds

• 500m Row
• 50m Walking Lunges
• 1000m C2 Bike
• 50 Wall Balls

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold
• Strict Press Warm-up (2 rds x 5 (45/35), 1 rd x 5 (75/55)

Strength

5 rounds (Setting the clock as an E3MOM)

• 1 – Strict Press
• 3 – Push Press
• 5 – Push Jerk

Pick a Starting weight and add each round

8 minutes (partners – you go, I go)

• Double Waiter Carry Down (35s/25s) DBs or KBs
• Walking Lunges Back

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 6 lunges
• 2 toes-to-bar
• 100m jog

3 Rounds for Time

• 800m Run
• 8 toes-to-bar
• 30 lunges

100 Sit-ups

3 rd Warm-Up (In the racquetball room)

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

Strength: Bench Press (In Fitness Center)

• 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)

For Time 15 min cap (In the Gym)

• 500m Row
  • 21 Ring Push-ups
  • 21 Lunges
• 500m Row
  • 15 Ring Push-ups
  • 15 Lunges
• 500m Row
  • 9 Ring Push-up
  • 9 Lunges

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises

10 min Warm Up

3 Rounds for Time

• 32 cal Row
• 16 Lunges (53/35 kb)
• 8 Shoulder-to-overhead (95/65)
• 4 Med-Ball over Shoulder (100/80)

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

5 min warm-up

10 Min ALT EMOM

• 10 Burpees
• 7 Burpees

5 min Recovery

20 Min AMRAP

• 1000m C2 or 400m Run or 5 Laps around court
• 32 Sit-ups
• 24 Lunges
• 16 Air Squats
• 8 Box Jumps (24/20)

8 min AMRAP Warm-up

• 5 Pull-ups
• 7 Push-ups
• 10 Lunges

5 min Transition

30-20-10 For Time

• Rowing Cals
• Box Step-ups (20″)
• Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)