Rounds (3 to 10) based on conditioning.
1 L.E.F.T Test (Sprint, Back Pedal, Shuffle, Carioca)
10 Hollow Rocks
10 Superman’s
10 Spiderman Pushups
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Rounds (3 to 10) based on conditioning.
5 Pull Ups
10 Push Ups
15 Squats
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Rounds (3 to 10) based on conditioning.
10 Dumbbell Dead lifts
10 Dumbbell Push Jerks
10 Bench Jumps
10 Medicine Ball Cleans
10 Handstand Pushups
10 Buddy Situps
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Rounds (3 to 10) based on conditioning.
10 Pushups
10 Squats
10 Burpees
10 Wall Balls
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Rounds (3 to 10) based on conditioning.
30 Box Jumps
30 Wall Balls
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Reps)
Deadlift 1/2 x (Body Weight)
Body Weight Bench Press
Clean 3/4 x Body Weight
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Annie
50, 40, 30, 20, 10 (Reps)
Double Unders or 100 Jumps (with Jump Rope)
Situps
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21-15-9 (Reps)
Deadlifts
Handstand Pushups
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Rounds (3 to 10) based on conditioning.
Row 300 Meters
Burpees 20
Push Ups 20
Deck Squats 20
Situps 20
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21 – 15 – 9 Reps
Thrusters
Pull Ups
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Rounds (3 to 10) based on conditioning.
Row 100m
50 Thrusters
30 Pull Ups
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Rounds (3 to 10) based on conditioning.
Run 400 meters
21 Kettlebell Swings
12 Pullups
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Rounds (3 to 10) based on conditioning.
Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups
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Rounds (3 to 10) based on conditioning.
20 Pullups
30 Pushups
40 Situps
50 Squats
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Rounds (3 to 10) based on conditioning.
5 Dumbbell Dead Lifts
5 Dumbbell Cleans
5 Dumbbell push Presses
5 Dumbbell Squats
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Rounds (3 to 10) based on conditioning.
20 Pull Ups
30 Pushups
40 Situps
50 Squats
20 Ball Slams
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Rounds (3 to 10) based on conditioning.
400m run
15 overhead squats
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Rounds (3 to 10) based on conditioning.
400m run
Max Rep Pull Ups