Death by 10m 

• Start at 1 minute doing 1 x 10m shuttle.
• Add one shuttle each minute until cannot make the round.

Ie. Approaching 1.00 = 1 lap

Approaching 2.00 = 2

……..

Approaching 18.00 = 18 laps

“Greg Alia”

4 Rounds for time

• 23 Russian KBS (16/24)
• 23 Box Jumps (20/24)
• 23 Sit Ups
• 23 DB Snatch (10/15)
• 23 Goblet Squat (16/24)
• 23 Double Unders
• 23 Med Ball Clean (7/9)

Then: 3.06 Plank Hold

 For the finisher (cash out), accumulate the time spent in Plank Hold position.

40 min cap

See instagram for scaling options.

For time:

21-18-15-12-9-6-3

• Weighted Squats
• Burpees

Front Squat with bar (30/42.5)

Goblet Squat with KB/DB

Wall Balls or Med Ball Clean

OHS/Back squat with plate

20 min cap

“Jack”

20 min AMRAP

• 10 Push Press (35/50)
• 10 KBS (16/24)
• 10 BXJ (20”/24”)

Score rounds and reps.

Scaling PP – Plate Shoulder to overhead or single arm DB/KB Press (5 each earm)

KB or DB Swings / Plate Deadlift

BXJ to Broad Jump or Tuck Jump

TABATA TIME

8 rounds 20 sec on / 10 sec off

1 minute between rounds

1. Russian Swings (Broad Jumps)
2. Box Dips (Push ups)
3. Up/Downs
4. Flutter Kicks

EMOM 8

Even= 5-8 KB/DB Strict Press

Odd= 6 Strict TTB

10 minute AMRAP

• 5 HSPU (Pike/Box)
• 10 Sit Ups
• 15 Air Squats

Met-con “Full Plate”

5RFT

• 12/15 cal bike row (or 200m run/shuttles)
• 20 Plate Ground to Overhead
• 20 O/H Lunge

20 min cap

Metcon (5 Rounds for reps)

5 x 3 min AMRAPs

• Those with DB/KB : 1 Round DT each arm
• Those with Barbell: 1 round DT (50/70)
• Those with Plate: 12 Plate Deads, 10 OH Lunge, 6 Thrusters

In remanding time max Burpees

DT is 12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to Overhead

1 min between rounds.

Score is burpees each round 

“Fight Gone Bad” Style Workout 

3-5 Rounds of 1 min each station for max reps

1. Sumo Deadlift High Pull
2. Sit-ups
3. Goblet Squat
4. Box or Tuck Jumps
5. Shuttle runs

1 min rest between rounds