Strong Anaerobic

3rounds
400M run
15 DB Front Squats

Make sure you stay tight with the squats as the runs will tear down your form. Save your back!!

75 is the Goal

Goal is to reach 75 Push Presses in the least amount of time as possible, here is the catch every time you need to break the Push Press you need to do 10 dips before you start up again.

Mean I know!

Descending

20 KBS/ OH Lunge
18 KBS/ OH Lunge
16 KBS/ OH Lunge
14 KBS/ OH Lunge
12 KBS/ OH Lunge
10 KBS/ OH Lunge
8 KBS/ OH Lunge
6 KBS/ OH Lunge
4 KBS/ OH Lunge
2 KBS/ OH Lunge

Endurance

2x 800M run, 2min rest between runs
4x 400M run, 1min rest between runs
8x 200M run, 30secs rest between runs

What a way to train for a 5K!!

Straight Through

800M run
50 Thrusters
30 Pull-ups

One time through that is all, make it quick and strong

Its a longer one

5rounds
400M run
15 Box Jumps
15 Wallballs

Strength with an AMRAP

3RM Push Press
You have 5sets to find your 3RM

rest then

10min AMRAP
10 Squats
10 Dips
10 Sit-ups

The 7s

7rounds
7 KBS
7 HPC
7 BJ

Lets work on that posterior chain, Hamstrings and Glutes

Quick and Dirty

500 Row
rest 2min
400 Run
rest 2min
500 Row

All times should be comparable to each other

Push and Lunge

10min AMRAP
8 Push Press
8 Lunges

You do not need your shoulders do you?

8min AMRAP
4 SDHP
8 KB snatch (4 on left and 4 on right)

Thats a lot of reps

50 BJ
50 Jumping pull-ups
50 KBS
50 Lunges
50 K2E
50 Push Press
50 Back Extension
50 Wallballs
50 Burpees
50 DU

Please scale appropriately, if 50 is too much a good number is 30

Break it down again

5rounds each for individual time
7 DB Deadlift
7 DB HPC
7 Push Press
7 Squats
rest 2min between rounds

Quick , Very Quick!!

6min AMRAP
4 Pull-ups
5 Push-ups
6 Squats

2rounds a min, is it possible