On the 90 seconds X 15 rounds -
4 MU,
6 HSPU,
8 KBS 2/1.5
Score is completed rounds out of 15. If you can't finish, take a round off.
At home Zoom option at 6AM or Noon daily
https://us02web.zoom.us/j/89398624652
10 cycles of -2 minutes on 1 minute OFF -
80 DU or Toe taps, 15 V-ups, AMRAP DB push press
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 sit-ups
100 single-arm dumbbell overhead squats
50 sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Zoom Daily at 6AM or Noon
https://us02web.zoom.us/j/81743746028
For time:
20 rounds of
8 criss-cross (reach with one or both hands)
8 lunges
8 lifting alternate hand and foot while holding a plank
A: 6 min Ladder of:
T2Bs and front rack lunges (95/65)
4, 6, 8, etc
rest 3 minutes
6 min ladder of
Push ups and front squats (95/65)
4,6,8 etc
B: 20minutes for mobility
Zoom Daily at 6AM or Noon
https://us02web.zoom.us/j/81743746028
21-15-9 of
Burpees followed by 75 Toe Taps or DU after each set
Rest 5 minutes
21-15-9
Odd Object DL and squat Jumps
Rest 5 Minutes
21-15-9
Skater hops and Odd object hang clean and jerk
Test your clean
On the 2:30 at increasing loads
Find your new 1RM
Zoom Daily at 6AM or Noon
https://us02web.zoom.us/j/81743746028
15 MIN AMRAP Ladder
1,1,2,2,3,3
Box jump or step up
Single Arm odd object thruster
One the 10 minutes x 3
2RFT
30 WBs,
20 BJ overs 24/16
15 C2B
Score is total rest in each 10 minute segment
Zoom Daily at 6AM or Noon
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4 minutes on 2 minutes off x 5
AMRAP and pick up where you left off
48 Toe taps/DU
24 Odd object snatch
12 Single Arm Devil Press
On the 5 minutes - x 5 rounds -
Row 20/16 cals,
15 burpees over the rower,
10 jerks at 155/105.
Score is total rest
Zoom Daily at 6AM or Noon
https://us02web.zoom.us/j/81743746028
40 min EMOM
Score is Completed rounds, if you can't finish take the next minute as a recovery round
Odd minutes -
5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)
Even minutes -
5x (start standing inch worm to a push up and inch worm back out to a full standing position)
200m run
15 squat snatches (135/95)
200m run
12 squat snatches
200m run
9 squat snatches
200m run
6 squat snatches
200m run
3 squat snatches
Zoom from Home daily at 6AM or Noon!
https://us02web.zoom.us/j/84104378524
15 rounds for time!
20 lunge steps holding an odd object
10 odd object thruster
10 odd object sit-up to a twist
A: 25 MIN EMOM -
1. 40 feet of handwalking
2. 30 WB
3. 20 T2Bs
4. AMRAP Single Arm Devil Press
5. Rest.
Zoom from Home daily at 6AM or Noon!
https://us02web.zoom.us/j/84104378524
40 min EMOM -
1. 10 per leg of single leg reach to the ground and jump
2. 10 per side of Plank hops (start in plank and jump both your feet together to one side
3. 20 criss/ cross
4. 10 karaokes - 1 karaoke = 5 steps right, 5 steps left
5 - Rest
A: One the 2 minutes x 9
2 full cleans at 90%
B: 21-15-9
HSPU
Cal row
Zoom from Home daily at 6AM or Noon!
https://us02web.zoom.us/j/84104378524
50 DU/toe taps
25 plank to side kicks
15 power lunges
10 odd object clean and jerks
5 burpees
Rest 1 minute
X 5 rounds
On the 5 minutes x 4
90 DU, 30 DB Deads 50/35, 10 MU
*Round 1 and 3 in this order
*Round 2 and 4 in reverse order
Score is accumulated rest
Zoom from Home daily at 6AM or Noon!
https://us02web.zoom.us/j/84104378524
4 mins on 2 minutes off X 6 rounds
AMRAP
20 skater hops
10 KB snatches
20 jumping squats
10 plank ups (from hands down to elbows and back up)
On the 2:30 minutes
x 6 rounds -
12 thrusters at 95/65,
12 C2B,
12 bar burpees.
Score is total rest
Rest 5 minutes
Then 1 mile run!
Zoom from Home daily at 6AM or Noon!
https://us02web.zoom.us/j/84104378524
Sets are 45 seconds on/ 15 seconds off
1. AMRAP - Lateral push ups - from plank walk five steps left + 1 push ups + five steps right
2. AMRAP - Power lunges - drop lunge and drive up to high knee
3. AMRAP - DB hang clean to push jerk
x 3 (9 minutes) then
Rest 3 minutes and repeat
4 rounds for time
30/20 calories row
20 C2B
10 DB Thrusters 50/35
40’ Overhead Walking Lunge with one DB overhead
Zoom from anywhere Option at 6AM or Noon :
https://us02web.zoom.us/j/82543587823
5 minutes on 2 minutes x 4
AMRAP
20 karaoke lengths (10 to the left and 10 to the right)
1 length = 5 steps
10 lateral jumps over odd object
10 bent over odd object rows
10 odd object seated presses
3 minutes to complete
200 m run
20 Box Jump Over
AMRAP single ARM Devil Press 50/35
Rest 1 minute and repeat
Workout ends once you've reached 50 One Arm Devil Press!
Zoom from anywhere Option at 6AM or Noon :
https://us02web.zoom.us/j/82543587823
21-15-9
Odd object thruster
Odd object bent over rows
Rest 3 minutes
Homemade Annie
50-40-30-20-10
Sit-ups
Double unders/toe taps
A: Clean clusters
On the 90 sec x 6
3 full cleans at 85%
B: For time
3 rounds of
40 feet of HW
6 MU
24 pistols
Zoom from anywhere Option at 6AM or Noon :
https://us02web.zoom.us/j/82543587823
Part A: 21-15-9-6-3
Odd object deadlift
BW man maker
Part B: "Abs of Steel"
45 seconds on 15 seconds off
1- V-snaps
2 - odd object twist
3 - leg raises
x 3 rounds