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
Syrinx*
2 Rope Climbs, or 8 Pull-Ups
800m Run, or 6 minutes Jump Rope
400 Strikes
100 Elbow Strikes
100 Cross Kicks
30 Crashing Tide (shoots on bag)
30 Sit-Thrus
20 Burpees
20 Get-Ups
Scorpion
10 Sprints @ 100m, or 50 Jump Rope Sprints x10
600 Elbow Strikes
50 Side Kicks
75 Front Knees
50 Squat Thrusts
50 Sit-Up Guard
50 Spider Crawls
20 Triangle Ups
5 Pull-Ups
Captain Caveman
800m Run, or 6 minutes jump Rope
1 Rope Climb
15 Box Jumps
100 Knee Strikes
400 Bag Strikes
30 Get-Ups
10 Burpees
Fluffernutter
100m Sprints x4, or 50 Jump Rope Sprints x4
1 Rope Climb
100 - 4 Strike-1 Elbow-1 Knee
70 Sidekicks
40 Triangle-Ups
24 Sit-Thrus
1 min - Side Planks (each side)
3 min - Front Plank
C64
512 Bag Strikes
256 Elbow Strikes
128 Knee Strikes
64 Round Kicks
32 Get-Ups
16 Burpees
8 Pull-Ups
Zork
1 mile run, or 10 min of Jump Rope
10 Pull-Ups
50 Side Kicks
50 Bag Strikes
50 Elbow Strikes
50 Knee Strikes
20 Triangle-Ups
50 Squat Thrusts
20 Sit-Thrus
Megatron*
1 Pull-Up
10 Pistol Squats
20 4-Strike-Sprawl
30 Box Jumps
40 Heel Kicks
50 Push-Ups
60 Round Kicks
70 Squat Thrusts
80 Waist Chops
90 Hip Escapes
100 Jump Rope Singles
Beaker's Revenge
1000 Bag Strikes
100 Body Kicks
10 pull-ups
1609m (1 mile) run, 3 mile bike, 10 sprints @ 100m ea, or 10 min Jump Rope
The Gobbler
2 min Plank
then…
2 rounds for time
250 Bag Strikes
50 Shoveling Hooks (ground, or standing)
25 Round Kicks
10 KB/DB Lunge Walks
10 MB Slams
10 DB Thrusters
10 DB Squats
10 KB Get-Ups (Turkish)
10 KB Cleans
