WORKOUT #1

“Huggies Pull-ups”

Warm-up

• 4 Rounds

  • 3 Shoulder CARs

  • 3 Banded Reverse Flies

  • 3 Scap Push-ups

  • 3 Reach and Rotation

 

Strength

• 12:00 AM|G|RAP​

  • Single-Arm Bent-Over Row OR

  • BB Bent-Over Row from the floor

 

Workout

1. Regade Row

2. Hollow Body Holds

3. Mountain Climbers

4. Hollow Body Rocks

Tabata Timer: 4 Rounds/:20 Work/:10 Rest/

6 Sets/1:00 Rest

Total Time: 16:00

 

Extra Credit Options

• N/A

 

WORKOUT #2

“Big Ben”

Warm-up

• 4 Rounds

  • 3 Cat and Cow

  • 3 Glute Bridge

  • 3x3 Calf Raise Drill

  • 3 Scap CARs

 

Strength

• 5:00 AMRAP

  • Single-Side DB/KB Farmer Carry (left)

• 5:00 AMRAP

  • Single-Side DB/KB Farmer Carry (right)

 

Workout

500 Sit-ups (accumulative between parters)

• One partner is performing sit-ups

• One partner is one rower working on form

• If you need a break, skip sit-ups during your term

  • Every one must row every round

EMOM Timer: Every 2:00 “death by”

 

Extra Credit Options

• N/A

 

WORKOUT #3

“Push It Real Good”

Warm-up

• 4 Rounds

  • 3 Jumping Jacks

  • 3 Leg Swings

  • 3 Leg Sweeps

  • 3 Scoops (each side)

  • 3 x 4/3/1 Squat Drill w/ Light KB

 

Strength

• 15:00 AMRAP

  • DB Front Squats(Max Reps) 

 

Workout

• 10 Rounds

  • 00:30 Run

  • 10 Lunges

  • 5 Push-ups

For Timer: 25:00 time cap

 

Extra Credit Options

• N/A

 

WORKOUT #4

“Gotta Accessorize”

Warm-up

• 4 Rounds

  • 3 World’s Greatest Stretch

  • 3 Supinated Knee-Bent Windshield Wipers

  • 3 Glute Bridge with Single-Leg Kickout 

 

Cardio

• 1 Mile Run OR 2000 Meter Row

 

Workout

• 5 Toe Elevated Calf Raises (weighted if possible)

• 5 Banded/Cable Anti-Resistance Walk-outs (both sides)

• 5 Banded/Cable Lateral Hip Raises (both sides)

• 5 Box Step-Downs (both sides

• 5 B-Stance RDLs (both sides)

AMRAP Timer: 30:00

 

Extra Credit Options

• N/A

 

WORKOUT #5

“Mayhem”

Warm-up

• 3 Rounds

  • 4 Bird-Dogs

  • 4 Dead-Bugs

  • 4 Plank-to-Pike

  • 4 Staning High-Knee Hugs

  • 4 Jumping Jacks

 

Strength

• 6:00 AMRAP

  • DB Complex (Light/Mid Weight)

    • Hinge

    • Bent-Over Row

    • Side Raise

    • Front Raise

    • Curl

    • Arnold Press

 

Workout

• 30 Burpee Box-Overs

• 400 Meter Run or 800 Row

• 20 Burpee Box-Overs

For Time Timer: 30:00 time cap

 

Extra Credit Options

• N/A