No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds" "When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Backpack Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.
When the running clock reaches 40:00, perform the following...
Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps
(Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm
(Use a water jug or text books.)
Supinated-Grip Bent-Over Bat Wing Hold x 20-30 seconds
Rest 60 seconds
Limited Equipment
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bird Dogs
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes:
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.
When the running clock reaches 40:00, perform the following…
Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds
***
Conditioning Option
Against a 60-second running clock…
12/9 Machine Calories
Max Reps of Down Ups
Rest 60 seconds and repeat for a total of TEN sets
Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set…and remember, YOU WILL NEVER FAIL A DOWN UP.
Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
Rowing Option
Every 4 minutes, for 40 minutes for times of:
Row 600 Meters
Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold last week.
