1 MILE RUN OUTSIDE
(Time,  Main)
1 mile outside run.
Please post your time as MM:SS. | | 0% |  | |  | 0% |
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1.1.19
(Time)
warm up
2 rounds
10 cal bike
10 push press
10 push ups
strength
3 rounds of
8-10 dumbbell shoulder press
6-8 strict pull ups
2 min farmer carry
conditioning
3 rounds
500 m row or 1000m bike
30 kb swings | | 0% | | | | 0% |
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1.1.21
(Time)
Warm up
3 rounds
150 m row
10 barbell push press
10 barbell back squat
Strength
Front squat 4x10@70%
Hip thrust 5x10
Conditioning
15 min amrap
5 thrusters
10 box jumps
15 kB swings
10 burpees
5 push press
*75# | | 0% | | | | 0% |
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1.11.21
(Time)
Warm up
Bar hang 30 sec
Pass through 15
Plank 30 sec
Row or bike 15 cals
Strength
Back squat 4x5@78%
Wall sit 3 x1 min
Conditioning
21-15-9-15-21
Thrusters dumbbell
Box jumps | | 0% | | | | 0% |
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1.13.20
(Time)
Warm up
3 rounds
10 lunges
3 wall walks
10 jump squats
Strength
Bench press 5x5 75%
Ring push ups 5x8-10
Conditioning
30 front squats
*use around 75%
*everytime you put the weight down do 10 box jumps | | 0% | | | | 0% |
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1.13.21
(Time)
Warm up
500 m row
15 push ups
3 wall walks
Strength
Dumbbell bench press 4x12
Ring push ups 4x15
Conditioning
Emomx20
Min 1- 40 sec max sit ups
Min 2- 40 sec max barbell floor press
Min3 - 40 sec plank
Min 4- 40 sec renegade row | | 0% | | | | 0% |
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1.14.19
(Time)
warm up
5 rounds
10 air squats
10 kb swings
10 ring rows
Strength
Every 2 min for 18min
station 1- Alternating Dbell benchx6 per arm
station 2- Landmine Rowx6 per arm
station 3- GHD V Hold x 60 sec
Conditioning
3 rounds for time
25 squat jumps
20 single arm Dbell push press 10 per arm
15 T2B or knee raises
10 Burpees | | 0% | | | | 0% |
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1.14.20
(Time)
Conditioning
5 rounds of 1 min stations
Calories bike or row
Burpees
Front squat with bar
Box jump over
Pull-ups
Rest | | 0% | | | | 0% |
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1.15.19
(Time)
warm up
row or bike 2 min
20 good mornings
10 lunges
Strength
4 rounds
Romanian DL 6-8 reps
DBell Reverse Lunges 10 reps each leg
Band Pull aparts 30 reps
Conditioning
2 Rounds
20 pullups
40 KB swings | | 0% | | | | 0% |
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1.15.20
(Time)
Warm up
Row 500
Stretch
Strength
Box step up with a barbell 3x8
Back squat 3x8
Conditioning
12 min amrap
Bear complex | | 0% | | | | 0% |
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1.15.21
(Time)
Warm up
With empty bar
10 front squats
10 push press
Then 250 m row or bike
Squat hold 1 min
Strength
Emomx12
Min 1 fronts squat 10 reps
Min 2 dumbbell strict press L 10 reps
Min 3 dumbbell strict press R 10 reps
Conditioning
Amrapx12
Pushups feet elevated x12
Kettlebell headcutters x 10
Hanging knee raises x12
Kettlebell Russian twists x 10 | | 0% | | | | 0% |
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1.16.19
(Time)
warm up
2 rounds
10 jump squats
20 lunges
Conditioning
3 rounds
500m row
12 strict hspu or L seated DB presses
20 cal bike
20 Alt cossack squats w/kb
200 jump rope
*finish in under 30 | | 0% | | | | 0% |
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1.16.20
(Time)
Warm up
Stretch
3 rounds
Bike 100m
10 squats
Strength
Weakness work
Conditioning
100 kB swings for time
*everytime you rest perform 10 goblet squats | | 0% | | | | 0% |
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1.17.20
(Time)
Warm up
5 rounds
5 ring rows
10 calories
15 air squats
Strength
Deadlift trap bar 5x8 lighter weight tap and go quick
Walking lunges 3x14 steps
Conditioning
12 min amrap
10 wallballs
15 sit ups
20 jump rope | | 0% | | | | 0% |
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1.18.19
(Time)
warm up
500m row
20 push ups
20 band pull aparts
strength
3 rounds of:
10 Bulgarian split squats per leg
10 single arm raises per arm
Conditioning
15-12-9
thrusters
bar facing burpees | | 0% | | | | 0% |
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1.18.21
(Time)
Warm up
Row or bike 500
5 wall walks
10 burpees
15 step ups
20 air squats
Strength
Emomx10
Min 1 Back squat x 8
Min2- dbell RDL x 10
Conditioning
15 min amrap
15 cal row or bike
12 Curtis P’s
Curtis p= power clean lunge left lunge right push press | | 0% | | | | 0% |
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1.2.19
(Time)
warm up
bike or row 2 min
25 step ups
Strength
4 rounds
kb alternating reverse lunges x 16-20
weighted pullup/strict/strict banded/deep ring rows
x 4-6 @2 sec lower 1 sec pause
conditioning
for time:
40 wallballs
30 mountain climber performance=20 pullups
30 wallballs
20 mountain climbers performance=15 pull ups
20 wallballs
10 mountain climbers performance= 10 pullups
performance= 5 pullups | | 0% | | | | 0% |
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1.20.20
(Time)
Warm up
20 cals
20 push ups
20 pass through
20 box jumps
Strength
Front squat
Find 1 rep max then 3x8 @ 70%
Conditioning
21-15-9
Push ups
Pull-ups
Jump squats | | 0% | | | | 0% |
|
1.20.21
(Time)
Warm up
2 rounds
25 jump rope
20 empty bar push press
15 hanging knee raise
10 ring rows
Strength
5x10 inverted rows
4x8 barbell rows
Conditioning
25 min Emom
Min 1- 45 sec wall sit
Min 2- 45 sec Russian swing
Min 3- 45 sec jump rope
Min 4- 45 sec row or bike
Min 5- 45 sec Russian twist | | 0% | | | | 0% |
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1.21.21
(Time)
Conditioning
3 rounds
12 bar face burpees
9 thrusters 55#
6 box jumps
Then
Amrap x7
7 American swings
7 cal bike
Then
3 rounds
30 air squats
25 ab mat sit-ups | | 0% | | | | 0% |
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