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Hoist

Workout 223

AMRAP 10min AMRAPA1) 9cals AirbikeA2) 8mtr CrawlA3) 7 x Swings or Slam Ball2min Rest 10min AMRAPB1) 6 Dead Ball CleanB2) 5 Goblet SquatB3) 4 Primal Burpee2min Rest 10min AMRAPC1) 3 Wall BallsC2) 2 Military PressC3) 1 Pull Up or Hoist This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 222

AMRAP 7min – AMRAPA1) 10 x Push UpsA2) 10/10 x Walking lungeA3) 10 cal x SkiErg3min Rest 7min – AMRAPB1) 10 x SwingB2) 10 x Primal BurpeesB3) 10 cal x AirBike3min Rest 7min AMRAPC1) 2/2 x Dead Ball CleanC2) 2/2 x Military PressC3) 1 x Pull Up or Hoist This workout is designed to be …

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Workout 215

5 ROUNDS in 30 minutes or less A1) Ball Shoulder Rolls x 5/5A2) Hoist x 3A3) Suitcase Carry 1 lap5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 210

3-5 ROUNDS in 30 minutes or less A1) Farmers Carry – 1 Lap Up and BackA2) 3 x HoistA3) Suitcase Carry 1 lap (Left and Right)A4) 30-60s Plank3-5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 202

60 minutes or less 12min Ascending LadderA1) AirBike cals – 5,10,15etcA2) Push Ups – 2,4,6… +2A3) Hoist – 1,2,3… +1A4) 30 second hollow holdA5) Goblet squat – 2,4,6… +2 B1) Death by caloriesSkiErg or AirBikeMinute 1 = 1 calMinute 2 = 2 calMinute 3 = 3 calKeep going until you can not beat the minute …

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Workout 198

5 ROUNDS in 30 minutes or less A1) Hoist x 3A2) Crawl 1 Lap – Up and BackA3) Airbike x 500m5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 188

5 ROUNDS in 30 minutes or less A1) Hoist x 5A2) Crawl 1 Lap Up and Back5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 174

10 ROUNDS in 30 minutes or less A1) Farmer Carry – 1 Lap Up and BackA2) Hoist x 5A3) Hindu Squats x 1010 rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 167

60 minutes or less A1) TGU x 1/15 rounds B1) Goblet Lunges x 10/10B2) Hip Bridge x 105 Rounds C1) Military Press x 5/5C2) Hoist x 35 Rounds D1) Farmers Carry 10 laps TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 156

7 ROUNDS in 60 minutes or less A1) SLDL x 5/5A2) Hoist x 5A3) KB Military Press x 5/5A4) Crawl -1 Lap Up and Back7 rounds SLDL = Single Leg DeadliftKB = Kettlebell This workout is designed to be unloaded and all body weight. Exercises: Equipment: