With a continuously running clock move from station to station with no rest. Work 30 seconds per station.
Lateral Swings
Ring Rows
Box Jumps
Push Ups
Air Squats
Sit Ups
1 Leg Deadlift 5 x 5 per leg
Team Relay
As many time as possible in 20:00.
7 x Burpees
7 x Sumo Deadlift High Pull
7 x Box Jumps
One Person works while the other rests
Tag Team How Many In 12:00?
Med Ball Cleans x 7
Push Ups x 7
Tag Team How Many In 12:00?
Box Jumps x 12
American Swings x 12
Work 20 seconds rest 10 seconds. Repeat 8 times.
Heavy Russian Swings
Double Push Press
Box Jumps
Sledgehammer Hits
Super Plank (Count number of times up and down!)
Pull Ups 4 x max reps
Every Minute for 15:00
3 Burpees
3 Lunges Per Leg
9 Push Ups
Find a partner. One person works for 1 minute while the other rests. Compare reps, gamble, etc., if you are competitive!
Row (for Distance!)
Push Press
Sumo Deadlift High Pull
Box Jumps
Sledgehammer Hits
Work for 45 seconds, rest for 15 seconds and rotate.
Sledgehammer Hits
Box Jumps
Swings
Super Plank
Ropes
Break Into Teams of 3. One person at a time works. Do as many rounds as possible in 25:00.
7 Burpees
7 Med Ball Cleans
7 Box Jumps
Heavy Turkish Get Ups 4 x 2 per side
Work for 50 seconds per station then rotate. Repeat 4 times.
Wall ball shots
Sumo Deadlift High Pull
Box Jumps
Push Press
Rower
Work for 1 minute, rest for 1 minute. Do as many reps as possible in the minute. Repeat 4 times. If you are competitive compare reps to your partner.
Push Press
Sumo Deadlift High Pull
Box Jumps
Sledgehammer Hits