Monday 6/8/20

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following:

Every minute, on the minute, for 20 minutes:
Station 1 - 150-Foot Shuttle Run OR 30 Jumping Jacks
Station 2 - 16-20 Alternating Lunges
Station 3 - 30 seconds of Max Reps Backpack Clean and Jerks OR 30 seconds of Single Leg Deadlifts on Each Leg
Station 4 - Rest

When the running clock reaches 32:00, perform the following...

Two rounds for time of:
150-Foot Shuttle Run OR 30 Jumping Jacks
16 Alternating Lunges
15 Backpack Clean and Jerks OR 10 Single-Leg Deadlifts Per Leg

Time Cap = 10 Minutes

When the running clock reaches 45:00, perform the following:

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

Limited Equipment

When the clock starts, perform...


Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following...

Every minute, on the minute, for 20 minutes:
Station 1 - 15-18/10-12 Calorie Bike or Row
Station 2 - 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 - 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 - Rest

When the running clock reaches 32:00, perform the following...

Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks

Time Cap = 10 Minutes

When the running clock reaches 45:00, perform the following:

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

***

Running Option
Twenty sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds

If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.

Rowing Option
Every 6 minutes, for 36 minutes for times of:
Row 750 Meters

Andrew Malek-Zadeh