Workouts

E2MOM x 10
Max Wallballs
Followed by
Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes
Return immediately to Wallballs at the end of the two minutes

5 Rounds
20 Single Arm KBS
20 Goblet Squat
200 Single Unders

4 Rounds
20 Lunges
10 Burpee Box Jumps
10 T2B / K2E

3 min AMRAP x 4
10 Cal
3 Cleans
1.5 min rest
8 Cal
4 Cleans
1.5 min rest
6 Cals
5 Cleans
1.5 min rest
4 Cals
6 Cleans
Heavy- 65% of Front Squat

AMRAP 12
5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups

AMRAP 12
1 km Row
45 Thrusters
30 Burpee Pull Ups (or to target)
30 sec Tuck Hold/V-Sit

2 Km Row/Run/Bike
* Then
50-40-30-20-10
Double Unders
Sit Ups
* Then
2 Km Row/Run/Bike

5 Rounds
5 Pull Ups - Strict
20 Wall Balls

4 Rounds
15 KBS
15 Single Arm KB Snatches (alternating)
500 meter Row

3 Rounds
12/8 Calories
30 Double Unders
30 KBS
10 Double DB Strict Press
* Then
1500 meter Row or 2.5 miles Bike

AMRAP 7
1 Clean
2 Front Squats
3 Thrusters
* Rest 4 Minutes *
AMRAP 7
15 Calorie Row
45 Second Plank

Heavy DT (205/145)
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

For Time (20 minute time cap)
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Burpees
Rest 3 Minutes
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Wall Balls

AMRAP 14
16 Pushups
12 DB Ground to Over Head (Alternating)
8 Ring Rows / Pull Ups / or scale - Inverted Row / Bent Over Row

3 Rounds
10 x Thrusters (HEAVY) 105/75
10 x Front Rack Lunges (20 Total)
200 meter Run/Row or Bike 0.35 miles or 40 Double Unders

3 Rounds
1 Mile Bike / 800 Row/ 800 Run
25 KBS (70/53)
400 meter Carry - Plate/Bag
60 second Hollow Hold

3 Rounds for Time
200 meters run / row
50 x Lunges

4 Rounds for time
30 x Squats
20 x Push Ups
10 x Burpees
400 meter x Run
Emphasis on getting right back on the run after that last burpee.
Each round, instead of stopping try to recover as you are running, run a bit slower and find a pace that let's you arrive back at the squats ready to go again.

3 Rounds for time
15 GTOH
15 Burpees Over Bar
Fast and hard - this workout will be less than 8 mins. For the ground to overhead this can easily be DB or KB , Try to keep moving throughout and focus on sound movement.

Chipper
Run 400 meters
40 Burpees
Run 300 meters
30 Goblet Squats
Run 200 meters
20 Push ups
Run 100 meters
10 KB Push press / side
Put extra emphasis on the run, think of each run a 3 parts, build, hold and push. Building up to speed then holding strong and pushing right thru to the end, don't walk the last 10m, run right back to the next exercise.