Roll 2 min
Run/row 300m
Goblet squat (10)
WTT (5/5)
Leg swings
Shoulder rotations
Squat
12 min AMRAP
D-bell squat (10)
D-bell RDL
D-bell Reverse lunge (4/4)
Pull ups (8)
D-bell bench row (8/8)
REST
Sled push 4x30m
Run/row 300m
Goblet squats (10)
WTT (5/5)
Leg swings
Squat
12 min Cut off
18-15-12
Jumping lunges
Ring row
KBS
Push ups
REST
4 Rounds
Strict shoulder press
Sled push 30m
30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x
Gymnastics
Core work
3 Rounds
Singles (150)
Sit ups (15)
Ladder sprint
REST 2 min
10 min AMRAP
Run/row 300m
Broad jumps (5)
Oblique Crunch (12/12)
Sled push 60m
Roll stretch
30 meters each
-Jog
-High knees
-Butt Kicks
-Back pedal
-Karaoke
-Side shuffle
-Sprints 2x
Gymnastics
Core work
5 min AMRAP
Burpee (8)
Sit ups (12)
REST 1 min
5 min AMRAP
Ball slams (10)
Box jumps (8)
REST 2 min
8 min AMRAP
Sprint 4(30)
Bear crawl (15m)
Broad jump (15m)
Plank hold
Run/row 300m
WTT 5/5
Single RDL 8/8
Push up 10
Deadlift
Bench
10 min AMRAP
D-bell Hang squat clean (8)
D-bell push press (8)
Suicide press up (8/8)
REST
15-12-9
D-bell bench row
Pull ups
Rolling
Need some motivation? Join us in our nutrition and workout challenge. Start your year out right. Don’t just run, lift some weights and sprint with us! Check out the movie American Weightlifting Bryan, Joye, Greg Everett, James and Vicki at the premier of American Weightlifting.
Warm up Roll 2 min 30 meters each -Jog -High knees -Butt Kicks -Back pedal -Karaoke -Side shuffle -Sprints 2x Strength Press WOD 20 min AMRAP Wall shots (10) Chin ups (8) Suicide press ups (8) KBS (12) Single arm bench row (8/8) Roll/stretch