Up roar

10-1


Sumo squat to upright row
Hang clean
Bent over row
Pikes
Box jumps

Up the ante

20 reps each 4 rounds for time

1 arm DB swings
Split squats w/ 1 DB
1 arm Shoulder press
1 arm snatch
1 arm DB drag
Lateral step overs
DB Knee tucks

Gut check

4 rounds 15 reps each

Hanging Leg lifts
Pull up/ Lat pulls
Bicep curls
Up right rows
Renegade rows
V-ups

Atrophy abolishment

Do twice and take best score for each of the three exercises
Max rep push ups 30sec
Max rep squats 30 sec
Max rep box jumps 30 sec
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Results determine the work out
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***Push up results divided by 10 equals numbers of miles to run
**Squat results equal number of burpees
*Box jump results equal number seated pikes

Break Down

10-1 Do work out for 10 reps each exercise.
Continue to follow the circuit decreasing the number of reps by 1 each time

DB snatch
Push up
Burpees
Knee tucks
Squat to DB press
Pull up/ lat pull downs
Mountain climbers
Plank bridges

Dash

3 Rounds as fast as you can

1/4 Mile run
25 Russian twist
50 Tricep pull down
1/4 Mile run
25 V-ups
50 Tricep extensions
1/4 Mile run
25 Bicycle crunches
50 Dips
1/4 mile run
25 Leg lifts
50 Tricep kickback

Special tatics

15 reps each 2 rounds for each circuit

Split squat to DB curl
Lateral lunge to DB upright row
DB Snatch
Bent over rows

DB revere lunge to knee tap
Half burpees
Seated pikes
DB Bent over flies

DB 1 leg pikes
DB Seated boat rows (forward)
DB Crunches
DB seated boat row (backwards)

40 secs each: 2 rounds
Jumping jacks, flutter kicks, mountain climbers, russian twist, Plank hold, High knees

Keep Climbing

Do each circuit seperately. 4 rounds for each

20 step ups
45 sec step runners
20 lateral step squats
45 sec step runners
20 step squat depth jumps
45 sec step runners

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10 SB pikes
45 sec russian twist
10 Seated pikes
45 sec russian twist
10 SB knee tucks
45 sec russian twist

Passion over pain

4 rounds for time


50 Push ups
50 Squats
50 Box jumps
50 Crunches
1/4 mile run

Back battle

3 Rounds as fast as possible

10 Squat to 1arm high pull
20 Kb swings
30 DB Jumping jax
15 Seated knee tucks
10 Reverse lunge to bicep curl
20 DB walking boat rows
30 Jumping upright rows
15 Leg lifts

Mental malady

1/4 mile run
50 MB chops
1/4 mile run
50 Sit ups
1/4 mile run
50 knee tucks
1/4 mile run
50 Kb swings

Full throttle

3 Rounds
As fast as possible

20 KB swings
50 Jump rope
20 Single arm snatch
50 Jump rope
20 Lat pull downs
50 Jump rope
20 Inverted rows
50 Jump rope
20 Hip bridges
50 Jump rope
20 Bicep curls
50 jump rope
20 Plank bridges
50 Jump ropes