60 minutes or less A1) Ball Crawls – 10 Laps Up and Back B1) SLDL x 5/5 thenB2) 60s Airbike Sprints4 Rounds C1) Frogger – 3 Laps Up and Back SLDL = Single Leg Deadlift This workout is designed to be unloaded and all body weight. Exercises: Equipment:
3 ROUNDS in 30 minutes or less A1) Rope Hoist x 10A2) Body Swings x 5/5 This workout is designed to be unloaded. Exercises: Equipment:
30 minutes or less A1) KB Swings 10 every 30s x 10 Rounds(Alt L & R)Reset 2minB1) TGU 1 every min x 10(Alt L & R) KB = KettlebellTGU = Turkish Get Up This workout is designed to be loaded. Exercises: Equipment:
20 ROUNDS A1) 12sec on / 60 sec off Rowing100% max effort This workout is designed to be interval training. Exercises: Equipment:
30 minutes or less A1) Ladder Crawls 1mtr Up and Back2mtr Up and Back…14mtr Up and Back15mtr Up and Back14mtr Up and Back…2mtr Up and Back1mtr Up and Back This workout is designed to be unloaded and all body weight. Exercises: Equipment:
30 minutes or less A1) 10/10 x Shoulder RollsA2) Farmer Carry – 6 Laps up and backA3) 10/10 x Shoulder RollsA4) Farmer Carry – 6 Laps up and back This workout is designed to be unloaded and all body weight. Exercises: Equipment:
6 ROUNDS in 30 minutes or less Interval TrainingA1) 200m SkiErgRest 90s This workout is designed to be unloaded and all body weight. Exercises: Equipment:
30 Min AMRAPA1) 2/2 x SLDLA2) 5 x Push UpA3) 3/3 x Shoulder Rolls B1) 200 Kicksits SLDL = Single Leg Deadlift This workout is designed to be full body. Exercises: Equipment:
60 minutes or less A1) Farmers Carry – Up and back8 rounds B1) Wall balls x 50B2) OH Carry x 4/4B3) Shoulder Rolls x 30B4) Ball Crawl – Up and back3 Rounds OH = Over Head This workout is designed to be unloaded and all body weight. Exercises: Equipment:
4 ROUNDS A1) 400m RowA2) 10/10 Walking LungesRest 2 min This workout is designed to be unloaded and all body weight. Exercises: Equipment:
