React
3 Sets:
12 Standing Banded Rows
Rest 30-45 Seconds
Resistance
Every 2:30 for 5 Sets:
Metcon (No Measure)
Every 3 Minutes for 6 Sets
15 Sit ups
30 Double Unders
15 Sit Ups
5 Back Squats
Metcon (AMRAP- ROUNDS AND REPS)
For 20 Minutes (Teams of 2)
8 Hang Power Clean
10 Dumbbell Push Press
12 Pull Ups
200m Partner Run
React
3 Sets:
15 Banded Good Mornings
Rest 30 Seconds
Resistance
Every Minute on the Minute for 8 Sets:
React
3 Sets:
10 Reps Each Banded Giant Set
Rest 30 Seconds
Resistance
6 Sets:
8 Reps Each arm Single Arm DB Press
6-8 Reps Strict Pull-Up
React
3 Sets:
4 Broad Jump
Rest 30-45Seconds
Resistance:
A) Front Squat (Cluster Sets)
4-4-4-4 Reps (Done as 2 reps, rest 15 Seconds, 2 Reps, Rest
React:
3 Sets:
3-5 Reps Plyo Push-Up
Rest 30-45 Seconds
Resistance:
6 Sets:
8 Reps Each/Arm Single Arm Floor Press
20-40 Second Ring Row Hold
Metcon (AMRAP- Rounds and Reps)
For 25 Minutes
Run 400m
10 Plate Sit ups
50ft Single Arm Farmers Carry (HEAVY each/arm)
10 Wall Balls (Unbroken)
@ Sustained Pace
Team Workout
Metcon(AMRAP- Rounds and Reps)
15minutes
(Teams of 2)
You Go I Go Style:
10 Hang Power Snatch
10 Push Ups
React:
3 Sets Broad Jumps
Rest 45-60Seconds Between
Resistance:
A1) Romanian Deadlift
8 Reps x 4 Sets
@Slow and Controlled