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
Noasaurus
2 rounds
100m Sprint x2
100 Bag Strikes
20 Bag Shoots
20 Cross Kicks
20 Spider Walks
20 Monkey Walks
20 Frog Leaps
20 Cross-Snake
20 Leopard Push-Ups
10 Hip Breaks*
2 Pull ups
*use fitness ball, throwing dummy, pillows, or heavy bag
Vulcanodon
1609m run (1 mile), 3 mile bike, or 10 min Jump Rope
300 Ground and Pound - Strikes and Elbows*
20 4-Strike-Sprawl
40 2-Inside Elbows | 1-Side Knee
40 Knee On Belly*
40 Air Squats
20 Get-Ups
1 Rope Climb or 3 Pull-Ups
*use throwing/grappling dummy, heavy bag, or pillows
Achelousaurus
2 rounds
Sprints (100m x2), or 200 Jump Rope Sprints
20 Spider Walks
20 4-Punch-Front Knee
20 4-Elbows-4-Knee
20 Sprawls
20 Heel Kicks
5 Turn all 4
10 Side Control Walks*
5 Incline Push-Ups
2 Pull-Ups
*use fitness ball, throwing dummy, or pillows
Hadrosaurus
200 Bag Strikes
50 Round Kicks
50 Doubles
50 Push-Ups
20 Box Jumps
10 Pull-Ups
50 Lunge Squats
20 Bridge and Roll
20 Sweeps
20 Sit-Thrus
20 Knee on Belly
Titanosaurus
200 Chopping Fist
200 Inside Elbow
200 Thrusting Elbow with Change Step
30 Knee on Belly
30 Side Control Bag Walks
30 Sprawls
30 Triangle-Ups
30 Doubles
10 Wall balls
7 Pull-ups
Archaeopteryx
100m Sprints (x6), or 100 Jump Rope Sprints(x6)
300 Elbow Strikes
100 Knee Strikes
30 Hip Escapes
30 Sweeps
30 Sit-thrus
10 Bridge and Roll
10 Push-Ups
10 Box jumps
5 Pull ups
Brachiosaurus
100 3-Strike Combos
100 Round Kicks
100 Cross Kicks
100 Side Kicks
50 Bird Dogs (hold 10 seconds = 1 - 25 ea side)
20 Burpees
20 Triangle-Ups
20 Spider Crawls
Iguanodon
3 rounds for time
100 Ground Strikes
100 Ground Knees
100 Ground Elbows
25 Heel Kicks
15 Doubles
15 Squat Thrusts
1 Rope Climb, or 2 Pull-Ups
Stegosaurus
500 Hook Palms
200 Round Kicks
50 Hip Escapes
50 Ground Sweeps
50 Walking Push-Ups
Rest 3 minutes then
3 sets of 12 Crashing Tide
3 sets of 10 White Ape Falls in Hole
Styracosaurus
9 Rounds for time
100 Bag Strikes
20 Heel Kicks
10 Knee on Belly to G&P
3 Burpees
3 Doubles
T-Rex
500 Bag Strikes
50 Sidekicks
50 Knee on Belly
50 Hip Escapes
50 Doubles
50 Push-Ups
50 Break the Chains
Pterodactyl
300 Hook (circle) Palms
100 Chopping Fists
100 Cross Kicks
100 Side Knees
100 Spider Walks
30 Overturn the Sack
30 Squat + Box Jump
10 pistol squats
3 Rope Climbs
Velociraptor
AMRAP 20 - As Many Rounds As Possible - in 20 minutes
5 Box Jumps
3 Pull-Ups
10 Push-Ups
10 Squat Thrusts
50 Bag Strikes
20 Heel Kicks
20 Mountain Climbers
10 Ground Sweeps
20 Double Unders
Ankylosaurus
300 Bag Strikes
30 Two Round Kicks (L/R=1)
30 Air Squats
30 Piercing Hooks
30 Circle Chop
30 Spider Crawls
30 Walking Push-Ups
30 Old Man Carries Fist
30 Dragging Hooks
3 Pull-Ups
Jurassic Park
500 Bag Strikes
50 Round Kicks
50 Plank Elevators
50 Old Man Carries Fish
50 Overturn the Sack
50 Sit-Up Guard
50 Doubles
3 Rope Climbs, or 10 Pull-Ups
