250 Straight Punches
250 Uppercuts
250 Side Knees
100 Doubles
25 Box Jumps
25 Burpees
25 Push-Ups
25 Round Kicks
25 Heel Kicks
Chicxulub*
150 Battle Rope (giddeups)
75 - 4 Punch/4 Elbow/4 Knees
75 Heel Kicks
75 Shoots
75 Ground Sweeps
75 Sit-Up Guard
1 Rope Climb
75 Get-Ups
75 Doubles
75 Lunges
Goonies
300 Bag Strikes
100 Front Knees
100 Side Knees
100 Elbows
100 Round Kicks
100 Heel Kicks
25 Hip Breaks
25 Push-Ups
25 Double Unders
D20
20 Push-Ups
20 4-Strike-Sprawl
20 Squat Thrusts
20 4-Strike-Sprawl
20 Crashing Tide
20 4-Strike-Sprawl
20 Box Jumps
20 4-Strike-Sprawl
20 Piercing Hook
20 4-Strike-Sprawl
20 Get-Ups
20 4-Strike-Sprawl
Pitfall
AMRAP 20 - (As Many Rounds As Possible in 20 minutes)
1 Rope Climb, or 5 pull-ups
50 Bag Strikes
10 Cross Kicks
2 Pistol Squats
10 Doubles
10 Hip Escapes
10 Triangle Ups
10 Sit-Thrus
Metroid
400 Bag Strikes
100 Elbow Strikes
100 Knee Strikes
100 Push-Ups
100 Squats
50 Tiger Tail Throws (25 per side)
Rodan
250 Bag Strikes
50 Round Kicks
250 Ground & Pound
100 Knee Strikes
100 Elbow Strikes
50 Squat Thrusts
50 Doubles
20 Box Jumps
2 rope climbs
AT-AT
250 3 Strike Combos
100 Heel Kicks
100 Ground Knees
30 Burpees
30 Doubles
10 Pistol Squats
Tyco
2 rounds for time - rest 3 min between rounds
400 Bag Strikes
1 rope climb, or 5 pull-ups
15 knuckle push-ups
45 Squats
100 Mountain Climbers
DoubleMint Sprint
2 rounds - rest 3 minutes between rounds
20 Squat Thrusts
20 Doubles
20 Push-Ups
20 Doubles
20 Hip Escapes
20 Doubles
20 Box Jumps
20 Doubles
20 Sidekicks
20 Doubles
20 4-Strike w/ Sprawl
20 Doubles
Lew Zealand
2 rounds for time
250 Bag Strikes
50 Cross Kicks
30 Walking Push-Ups
20 Doubles
20 Hip Escapes
20 Bridge-Ups
20 Triangle Ups
100 Mountain Climbers
Sal Minella
600 Bag Strikes
200 Ground & Pound
50 Heel Kicks
50 Seize Legs
30 Squat Thrusts
200 count Plank
1 min Side Plank (both sides)
Johnny Fiama
2 rounds for time
100 Elbow Strikes
50 Knee Strikes
10 Kick to Strike (Heel Kick-4 Strike follow-up)
20 Push-Ups
10 Box Jumps
4 Pistol Squats
25 Doubles
Dr. Bunsen Honeydew
300 Ground & Pound
100 Heel Kicks
30 Burpees
30 Sweeps
30 Get-Ups
30 Kneeling Throw
30 Doubles
Rizzo
3 rounds for time
100 Bag Strikes
20 Cross Kicks
20 Get Ups
20 Push-Ups
20 Hip Escapes
20 Triangle Ups
10 Jump Rope Doubles
10 Squat Thrusts
3 Pull-Ups
Scooter
2 rounds for time
150 Bag Strikes
150 Ground & Pound
50 Sidekicks
50 Side Knees
25 Sit-Thrus
25 Air Squats
20 Tiger Tail Throws
Rowlf
200 Standing Elbow Strikes
50 Front Knees
50 Side Knees
20 4 Strike Sprawls
5 Pull-Ups
20 Get-Ups
20 Hip Breaks
20 Push-Ups
50 Doubles
50 Crashing Tide
Swedish Chef
200 Bag Strikes
200 Heel Kicks
200 Ground Sweeps
200 Old Man Carries Fish
200 Overturn the Sack
200 Ground Elbows
200 Ground Knees
Statler
2 Rounds
300 Ground and Pound
30 Side Kicks
30 Doubles
30 Spinning Hooks
30 Piercing Hooks
30 Sit-Thrus
30 Spider Walks
30 Circle Chop
Waldorf
2 rounds
300 Bag Strikes
30 Cross Kicks
30 Doubles
30 Blocking Hooks
30 Hanging Hooks
30 Push-Ups
30 Air Squats
30 Beat Down Chop
