1.
5 Rounds
Concept 2
300 Meter Ski Erg
400 Meter Run
500 Meter Row
2.
20 Minute AMRAP:
5 Pull ups
10 Push ups
15 Squats
25 Minutes Stairmaster
3.
3 Rounds
800
1000 Meter Row
25 Minutes Stairmaster
4.
5 Rounds
400 Meter Run
15 Overhead Squats
20 Minutes Stairmaster
5.
1 Mile Run
40 Minutes Stairmaster
6.
Every Minute On The Minute x 20
5 Box Jumps
3 Toes to Bar
1 Hang Power Clean
1 Mile Run
7.
AMRAP 20
5 Strict Pull-ups
10 Push-ups
15 Sit Ups or GHD Sit Ups
1600 Meter Row
800 Meter Run
8.
45 Minutes Stairmaster
15 Minutes Mobility
9.
15 Minute AMRAP
50 Jump Rope Singles
10 Burpees
10.
30 Minutes Stairmaster
20 Minutes Mobility
11.
2 Minute AMRAP
500 Meter Bike Erg
Max Kettlebell Swings
* Rest 1 Minute Between Rounds
* Repeat Until You Complete 150 Kettlebell Swings
* 30 Minute Time Cap
12.
30 Minutes Stairmaster
30 MInutes Mobility
13.
Alternating On the Minute x 20:
Minute 1:
3 Power Cleans 85#
3 Front Squats
3 Push Press
Minute 2:
5 Strict Pull Ups
10 Push Ups
14.
800 Meter Run
1200 Meter Row
800 Meter Run
15 Minutes Stairmaster
15 Minutes Foam Roller
15.
Teams of 2
25 Minute AMRAP
5 Box Jumps
7 Deadlifts
9 Toes to Bar
40 Single Unders
16.
500 Meter Ski Erg
1 Mile Air Bike
500 Meter Ski Erg
20 Minutes Stairmaster
15 Minutes Theragun
17.
5000 Meter Bike Erg
1.5 MIle Run
15 Minutes Stairmaster
15 Minutes Theragun
18.
40 Minutes Stairmaster
20 Minutes Foam Roller
19.
Every 5 Minutes x 6 Rounds:
30 Second Side Plank (Each Side)
5 Deadlifts
10 Strict Toes to Bar
Bike Erg With Time Remaining
15 Minutes Theragun
20.
200 Jump Rope Singles
50 Air Squats
50 Russian Twists
500/400 Meter Row
50 Russian Twists
50 Air Squats
200 Jump Rope Singles
21.
45 Minutes Stairmaster
22.
3 Rounds
20 Lateral Barbell Burpees
10 Power Cleans 95#
23.
40 Minutes Stairmaster
24.
20 Minutes AMRAP
1st Minute: Calorie Row
2nd Minute: 6 GHD Sit Ups + 6 Paralette Push Ups
25.
500 Meter Ski Erg
1000 Meter Run
1500 Meter Row
2000 Meter Bike Erg
26,
On the 4:00 x 5 Rounds
1,000 Meter Bike Erg
1 Round of “DT”
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
27.
35 Minutes Stairmaster
28.
10 Rounds of “Cindy”
250 Jump Rope Singles
2000 Meter Rowher
1 Round of “Cindy”
5 Pull Ups
10 Push ups
15 Air Squats
29.
50 Minutes Stairmaster
30.
40 Minutes Stairmaster
20 Minutes Foam Roller
31.
30 Minutes Stairmaster
15 Minutes Theragun
32.
4 Minutes AMRAP
27 Calorie Row
27 Burpees
27 Pull Ups
Rest 4 Minutes
4 Minutes AMRAP
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
4 Minutes AMRAP
15 Calorie Row
15 Burpees
9 Strict Pull ups
33.
100 Calorie Bike Erg
80 Sit ups
60 Alternating Step Back Lunges
40 Dumbbell Bench Press
60 Alternating Step Back Lunges
80 Sit Ups
100 Calorie Bike Erg
34.
6 Rounds For Time
300 Meter Row
7 Power Cleans
Rest 1 Minute Between Rounds
20 Minutes Stairmaster
35.
40 Minutes Stairmaster
36.
4 Rounds For Time
40 Calorie Bike Erg
30 Medicine Ball Cleans
20 Toes to Bar
37.
20 Minute AMRAP
30 Calorie Row
21 Russian Kettlebell Swings
12 Lateral Burpees
38.
5 Minute AMRAP
Buy-In: 200 JUmp Rope Singles
15 Calorie Bike Erg
15 Front Squats 65#
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 200 JUmp Rope Singles
12 Calorie Bike Erg
12 Front Squats #75
Rest 3 Minutes
5 Minute AMRAP
Buy-In: 200 Jump Rope Singles
9 Calorie Bike Erg
9 Front Squats 85#
39.
40 Minutes Stairmaster
40.
45 Minutes Stairmaster
41.
21-15-9:
Deadlifts
Box Jumps
Hand Release Push-ups
Directly Into…
15-12-9:
Hang Power Cleans
Box Jumps
Hand Release Push-ups
Directly Into…
9-6-3:
Push Press
Box Jumps
Hand Release Push-ups
42.
45 Minutes Stairmaster
43.
30 MInutes AMRAP
Max Meter Bike Erg
Every 3 Minutes [Starting at 0:00]:
10 Burpee Box Jumps
44.
40 Minutes Stairmaster
45.
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans
Before Each Round 20 Calorie Row
Click the red hyperlink below to download the PDF File
Phase1FoodListActivityLogFoodJournal
