AMRAP 20
50 Bag Strikes
20 Knee Strikes
20 Elbow Strikes
5 Box Jumps
1 Rope Climb, or 3 Pull-Ups
20 Sit-Thrus
10 Push-Ups
10 Squat Thrusts
Animal*
500 Ground and Pound
60 Heel Kicks
60 Cross Kicks
60 Round Kicks
60 Side Kicks
60 Closing Door Kick
60 Crashing Tide
60 Tiger Tail
3 Rope Climbs
Fozzie
50 3 Strike to 1 Kick
50 1 Kick to 3 Strikes
50 Burpees
50 Plank Elevators*
50 Doubles
50 Get-Ups
*Start in a plank position on the forearms. One side at a time, walk up to the hands, and then collapse back down in reverse order.
Kermit
AMRAP 20
20 Leap Frogs
40 Elbow Strikes
20 Squats
10 Spider Push-Ups
10 Box Jumps
40 Knee Strikes
30 Jump Rope Singles
Miss Piggy
1000 Bag Strikes
100 Cross Kicks
100 Battle Rope Giddeups, or 100 Jumping Jacks
50 Seated Arm Drags
50 Burpees
10 Pull-Ups
Ares*
60 3-Strike/Side Knee
60 Thrust Palm/Circle Palm/Front Knee
60 Heel Kicks
60 Push-Ups
60 Hip Breaks
60 Doubles
60 Piercing Hooks
60 Get-Ups
Apollo
3 Rounds
1st round = 21 reps each
2nd round = 15 reps
3rd round = 9 reps
2/3/2 - 2 Strikes-3 Elbows-2 Knees
Side Kicks
Sweeps
Push-Ups
Waist Chop
Triangle-Ups
Squat Thrusts
Aphrodite
250 Bag Strikes
250 Knee Strikes (mix)
250 Elbow Strikes (mix)
50 Doubles
30 Sit-Thrus
30 Burpees
30 Get-Ups
10 Pull-Ups
Poseidon
3 rounds for time
30 Bag Strikes
30 Heel Kicks
30 Skipping Knee
30 Doubles
30 Squat Thrusts
30 Hip Escapes
2 Pistol Squats
Hephaestus
First…
2 min Plank
1 min Side Plank (each side)
Then...
For time
200 Ground & Pound
200 Crashing Tide
30 4-Strike-Sprawl
50 Incline Push-Ups
30 Hip Breaks*
50 Doubles
20 Squat-Box Jump
*use fitness ball, throwing dummy, pillows, or heavy bag
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
