Untamed - 4 rounds - 50/10 - 20 min
jump side lunge + floor touch
reptiles + push up
crunchy frog
prisoner jump squats
plank to ceiling with reach under
Bonus!
6 min bike sprints
Capua - 4 rounds - 50/10 - 16 min
burpee + box jump
tuck ab + ab splitter
squat & press
switch lunges w/sandbag
Finsher!
6 min bike sprints
Lugo - 5 rounds for time
5 donkey kicks (l)
5 donkey kicks (r)
10 wood chops (l)
10 wood chops (r)
10 sandbag switch lunges
10 bicep curls
10 sandbag dragon lunge + side kick (alt legs)
1 min high knees jump rope
Nasir - 3 rounds for time (June 8th)
15 low jack presses
15 single arm lateral raise + lunge (each side)
15 fireman's lifts (each side)
15 single arm press + 1 leg lunge (each side)
Finisher!
6 min bike sprints
Agron: 2 rounds - 30/10 - 16 min total
high knee jump rope
cross legged push up
high knee jump rope
jump lunges
high knee jump rope
inverted push ups
high knee jump rope
burpee
high knee jump rope
sandbag squats
high knee jump rope
alt plank (elbow to upright)
Tears of Blood - Pyramid workout for time - 1 to 10 to 1
100 burpees broken into 19 sets
Hunting Party - 4 rounds for time (June 12th/July 21)
50 pendulums
20 burpees
15 sandbag swings
10 push ups + oblique twist
5 bar squats
2 min of high knees jump rope
Naevia
Part 1 - 3 rounds for time
50 high knees jump rope
15 1 leg push ups
50 high knees jump rope
15 wide push ups + 15 diamond push ups
50 high knees jump rope
15 single arm press (l)
50 high knees jump rope
15 single arm press (r)
50 high knees jump rope
15 tricep dips
50 high knees jump rope
Part 2 - 3 rounds - 50/10 - 12 min
push up + burpee + tuck jump + 10 straight punches
push up + burpee + tuck jump + 10 hooks
push up + burpee + tuck jump + 2 straights & 2 hooks
situp wall touches (2 mid abs + 2 over head)
Gladiatrix training - 1 round - 50/10 - 12 min
Warm-Up
weapons training
Superman Push-ups
Elevated Push-up’s & L&R knee to elbow touch
Squat & Press with the Pink Sandbag
Sandbag Clean & Press + Jump Forward + 3 x Squat Jumps
bent over row (w/sandbag)
Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump Centre (Alternate Sides)
Forward Lunge + Side Lunge + Knee Lift. (Alternate Legs) with the Pink Sandbag
Competition Burpees
Tricep Dip + crab kick
weighted Overhead Abs
Sandbag Shoulder Lift + Squat + Switch Shoulder Press with the Pink Sandbag
high knees jump rope
Finisher!
14 min mile (or faster)
Crixus: 3 rounds for time
Warm-up
weapons training
25 jumping jacks
25 burpees
25 jump lunges
4 min bike sprints
12 Arnold presses
Tap Out
Part 1 - 5 rounds - 25/5 - 5min
high knees jump rope
alt plank (elbow to upright)
Part 2 - 2 rounds for time
20 weighted upright oblique tilts
20 elevated reptiles plus alt leg lift
20 weighted jump lunge + swing
Redemption: 6 rounds - 40/20 - 36 min
squat + back lunge
hip bridges
jump lunge + dumbbell twist
single leg drop
burpee
high knees jump rope
Donar - Pyramid - 5-10-15-10-5 (June 2)
Warm-up
weapons training
split squat jump
Bulgarian split squat
Superman push-ups
skaters
Saxa - 4 rounds for time (can you beat June 7th's time of 26:16?)
25 sumo squats + knee to elbow
25 side steps
25 left leg bridges
25 right leg bridges
15 push ups + 10 sec plank
Cool Down
weapons training
Gannicus: 2 rounds for time
25 jumping jacks
25 static lunge jumps
25 speed crunches
25 bicycle abs
10 back scratchers
50 v abs (25 per side)
10 leg lowers
10 renegade push ups
10 jump squats
Flat-Lined: 4 rounds - 30/10 - 19 min
frog jump + push up
backward lunge + kick (l) (w/sandbag)
backward lunge + kick (r) (w/sandbag)
reptiles
centipede
tuck abs
high knees jump rope
Dotore's Training - 1,000 rep challenge for time
10 burpees
10 squat jumps
10 push-ups
10 toe touch situps
10 dips (bodyweight alternative)
10 tuck jumps
10 plank jax
10 split lunges
10 leg drops
10 jump ins
Spartacus: 4 rounds - 40/20 - 32 min
2 goblet squats + calf raise
6 mountain climbers + push up
Russian twist
dumbbell straight leg deadlift
renegade push up + oblique twist
lunge with dumbbell twist
4 reptiles + knee to opposite elbow
windmill + half moon kick
Cool Down
2 miles (under 30 minutes)
Mark of the Brotherhood
Best your previous time (http://instagram.com/p/NRLydoC2Z1/) and earn a spot in the rebel army.
2 rounds (800 reps) - for time (time to beat: 27:48)
25 push ups
100 high knee jump rope
25 situps
100 high knee jump rope
25 sandbag squats
100 high knee jump rope
25 tricep dips
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