Category: Uncategorized (Page 1 of 540)



7 minutes Mobility
3 Rounds (Not For Time)
5 ring rows
10 Pushups
15 Squats
20 Second / Side Samson Stretch

Does not need to be in the order listed below. Before the workout you must declare the order of movements, write them down and stick to that order for the 20 minutes.
40 Calorie Row
40 Abmat Situps
40 Double Unders
40 Kettlebell Swings (35,26)
40 Burpees


Warm Up:
Thoracic Opener
Lat Roll
Banded Shoulder Distraction
Couch Stretch
Mobility Squat

2 Sets
10 Russian Kettlebell Swings
10 Spiderman Reach (5/side)
15 Abmat Situps
50’rt hand /50’lt hand Farmers Carry
10 Superman Rocks


On the Minute x 15
Minute 1 – 20 Wallballs (20/14) – Females to a 9′ Target
Minute 2 – 7 Box Jumps (30″/24″)
Minute 3 – 5 Power Cleans (climbing in weight)

5 full cycles of the above triplet, climbing steadily in weight on the power clean.
On the wallballs, we must complete the repetitions by the 45s mark. If we are still completing repetitions at that time, let’s move on to the following station. On the box jumps, note that these as higher than usual. Even if you have the capability, do not rebound these repetitions today… let’s start from a dead stop.

On the power cleans, start at a very manageable weight.

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