45 Minute AMRAP
Goal = 10 Rounds
45 sec Battle Rope (Jumping Jacks)
10 EZ Bar Curls
15 BB Push-ups (feet on box)
Down/Back DB OH Carry
25 Floor Plate Press (45#/25#)
10 Floor Plate Wipers (each side)
45 Minute AMRAP
Goal = 10 Rounds
45 sec Battle Rope (Jumping Jacks)
10 EZ Bar Curls
15 BB Push-ups (feet on box)
Down/Back DB OH Carry
25 Floor Plate Press (45#/25#)
10 Floor Plate Wipers (each side)
**Break Up Into Groups**
*On Running Clock – Every 10 Minutes = 10 Burpees*
AMRAP 1 – 14 Minutes
10 Wall Ball
10 DB Snatch (5 each arm)
20 Mt. Climbers (each leg)
*2 minute Rest *
AMRAP 2 – 14 Minutes
15 KB Swings
20 Reverse Crunches
30 sec Hand-to-Elbow Plank
*2 minute Rest*
AMRAP 3 – 14 Minutes
10 DB Step-ups (5 each leg)
10 Ab Roll-outs
20 yd Sled Push
*2 minute Rest*
4 Per Station
Repeat 2x
4x(30 on/30 off) – Sprints (up/down turf)
*60 seconds rest
4x(30 on/30 off) – Banded Dead Bugs
*60 seconds rest
4x(30 on/30 off) – KB Head Cutters
*60 seconds rest
4x(30 on/30 off) – Jump Rope
*60 seconds rest
4x(30 on/30 off) – Alternating Battle Rope Slams
*2 min rest – (Repeat ALL 1 more time)
Strength – Bench Press – 15 min time cap
10 – 8 – 6 – 4 – 6 – 8 – 10 reps
*increase weight each set to 4 reps*
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 75 Jump Rope
DB Curl & Press
DB Up-Downs
Inverted TRX Row
Russian Twists (x2)
Dual DB Skull Crushers
Partner Style
*Each Partner Performs Both Movements Before Lap*
2 Rounds
45 sec on/15 sec off
*Use DBs for entire workout*
P1: DB Goblet Squat
P2: Box Jumps or DB Step-ups
Lap (Run Together)
P1: DB Sumo Squats
P2: MB Jump Squats (15#/8#)
Lap (Run Together)
P1: DB Lunge
P2: DB Wall Sit (Legs at 90 degrees – Holding DBs)
Lap (Run Together)
Partner Lateral Band Walk (40 yds – switch sides halfway) – (band around P1 waste/P2 pulling band for resistance)
Lap (Run Together)
Partner Style Conditioning
Men: Both partners complete each Row/Suicide in 2:00
Women: Both partners complete each Row/Suicide in 2:30
**Between each series = 1 minute Plank**
**30 seconds to Reset back to Station after each Plank**
P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset
P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank
**2 minute Rest**
P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset
P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank
**2 minute Rest**
P1: 5 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset
P1: 10 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank
*2 minute Rest**
P1: 15 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset
P1: 20 Cal Row / P2: 40 yd Suicide (10-20-30-40)
1 minute Plank + 30 sec Reset
CARDS
♠ DB Neutral Grip Bench Press
♥ Landmine Push Press
♣ DB Hammer Curls
♦ Supine Pull-ups
BF 30 yard Suicide
RF 25 Dips/Box Dips
Joker = 15 Burpee Box Jump
Happy 57th Birthday Dorothy!!
5 Rounds
7 Exercises
14 reps each movement
BW Single-Leg Reverse Lunge on Slide Board (each leg)
Burpees
Ab Roll-Outs
Cal Row
MB Squat Jumps
KB Swings
DB Messi Squat (total)
*57 second Plank Hold at end of each round*
Complete: AMRAP x 45 min Cap
250m Row
5 Barbell G2O
25 Push-ups
50 Bicycle Kicks
6 Sprints (40 yd increments)
15 KB Swings
25 yd DB Walking Lunge
50 Mt. Climbers (on Sliders)
30 sec Assault Bike @ > 75 RPM/ > 60 RPM
15 KB High Pull
20 KB Goblet Squats
50 Heel Touches
5 Sled Push (20 yd increments)
Partner Style – EMOM x 10 Min
**P1 & P2 start on opposite exercises**
Odd Min: 20 Push-ups
Even Min: 15 Cal/10 Cal Row
Circuit – 30 Min Time Cap
Max Rounds
5 Man Makers
10 DB Curls
15 Lateral DB Raises
20 DB Skull Crushers
25 Alt. Plank Shoulder Taps
1 Box Push Sprint (Down/Back)
All fields are required.