splitz

20-15-10

Dumbell thrusters 

Knees to chest

Kettle bell swings 

15 min cut off 

15 min AMRAP

300m/200m

20 bicycle sit ups  

10 push ups

15/15

15 min AMRAP:

200m run

10 push ups

15 body weight squats

15 min AMRAP:

5 pull ups 

10 ball slams

15 wall balls

5x 15 second bar hangs

hangout

Strength: Deadlift 1RM

Conditioning: 12 minutes of:
30 second max rep  dumbell snatch: 30 second rest
30 second max burpees: 30 seconds rest

4x20 second bar hangs

outdoor fun run

*BRING PAC ID'S FOR AN OUTDOOR WORKOUT!

Indoor Warm Up:  200m run, 10 lunges, 10 push ups 2x10 second hangs
4 rounds of:
bridge run
20 walking lunges
10 knees to chest
2 rope climbs
10 push ups
20 man makers

then:

3x10 pull ups or 5x15 second flex arm hang

slammed

Three 3 minute rounds of:
15 bodyweight squats
10 ball slams
5 shoulder presses



25 push ups
1 mile run (8 laps)
25 push ups


4 rounds of:
20 wall balls
20 sit ups

whatsamata tabata

with a partner alternate tabata rounds for a total of 4 rounds  each at each of the following stations:

rowing

dumbell shoulder push presses

pull ups

box jumps

push ups


200m sprints*


*3 sprints each

Wkout

Barbell thrusters 5x5

10 min AMRAP 

5 med ball cleans

10 ball slams

15 sit ups

10 min AMRAP 

5 burpees

10 walking lunges

200m run

jungle gym

Bring your PAC IDs! We are going outside!

3 rounds of:

5 dips

2 rope climbs

10 sit ups

1 bridge run and back

Inside

3 attempts at 500/300m row PR

intervals

two six minute intervals of:

10 kettle bell swings
15 knees to chest
20 jumping squats

(rest 2 minutes between intervals)

AND

4 rounds of:
400m run
15 push ups
20 lunges


finisher: 30 burpees for time