Panic Room Functional Fitness

Week 17 / 24th Wednesday

-1 Mile Run

Warm Up
@ Cali Fire 🔥 HIIT 1X
50 Ball Front Jacks
4 Burpees
40 S.L Sit Ups w/ #10
4 Burpees
30 Side 2 Side Step Ups
3 Burpees
20 Lunges
3 Burpees
10 Superman

WOD: AMRAP ATTACK
(1)
10 Mins - 2 Kbells #40
-10 Bar Bend Over Rows
-15 Bar Goodmornings
-5 Kbell Swings

AMRAP 10 Mins 2 Kbell #40
(2)
- 10 Meter Kbell Carry

- 20 Ball Slams

- 5 Kbell Swings

- EMOM 8 Minutes
Minute 1- Ab Roller
Minute 2- 40 Sec Boat Hold

Week 17 / 23rd Tuesday

-1 Mile Run

Warm Up
@ Cali Fire 🔥 HIIT 1X
50 Skis
4 Burpees
40 Crossfit Sit Ups
4 Burpees
30 Plate Step Ups
3 Burpees
20 Lunges
3 Burpees
10 Superman

WOD: AMRAP ATTACK
(1)
10 Mins - 2 Kbells #40
-10 KB Push Press
-15 Kbell High Pulls
-5 Pike Push Ups

AMRAP 10 Mins 2 Kbell #40
(2)
- 10 Meter Alt Kbell Carry

- 20 Wall Balls

- 5 Kbell Swings

- EMOM 8 Minutes
Minute 1- Wide Arm Plank
Minute 2- 40 Sec of Kbell
Hold Knee Tucks

Week 17 / 22nd Monday

-1 Mile Run

Warm Up
@ Cali Fire 🔥 HIIT 1X
50 Jumping Jacks
4 Burpees
40 Sit Ups
4 Burpees
30 Mountain Climbers
3 Burpees
20 Air Squats
3 Burpees
10 HRPs

WOD: AMRAP ATTACK
(1)
10 Mins - 2 Kbells #40
-10 Floor KB Benchpress
-15 Floor KB Skull Crush
-10 Kbell Diamond P.U

AMRAP 10 Mins 2 Kbell #40
(2)
- 10 Meter Overhead KB
Carry
- 20 Meter Kbell Farmer's
Carry
- 5 Meter Bear Crawl
Dragging Kbell

- EMOM 8 Minutes
Minute 1- PLANK HOLD
Minute 2- 40 Sec of Kbell
Hold Leg Raisers

Week 16 / 17th Wednesday

400 M Run with #10 Med Ball

Warm Up 3X
30 Jump Ropes
4 Burpees
6 Cobras
9 KB Swings

(A) 3 Rounds
8 Bar Bend Over Rows
8 Close Grip Pull Ins
8 Landmine Side Pulls
8 KBell Swings
8 Bar Goodmornings
> 8 Burpees After Each Round

(B) 12 Min AMRAP
5 Box Jumps
10 Front Press Jacks
15 Tyson Push Ups

(C) 4 Rounds
30 V-Ups w/Plate
20 Kbell Hold Leg Lift
10 Plated Superman

Week 16 / 16th Tuesday

400 M Run with #10 Med Ball

Warm Up 3X
30 Jump Ropes
4 Burpees
6 Cobras
9 KB Swings

(A) 3 Rounds
8 Bar Push Press
8 Hang Cleans
8 D.B Shoulder Jerks
8 KBell Swings
8 Bar High Pulls
> 25 Burpees After Each Round

(B) 12 Min AMRAP
5 Box Jumps
10 Front Ball Jacks
10 L/R KB One Hand
High Pulls
(C) 4 Rounds
30 SL Sit Ups
20 Leg Raisers
10 Plated HRPs

Week 14 / 5th Friday

1 Mile Run

Warm Up 3 Rounds
30 Jump Ropes
4 HRP Burpees
6 Cobras
9 Landmine Squats

@ 6 Rounds
100 M Run
6 Hex Bar Deadlifts
40 Jump Ropes
15 Overhead Kbell Lunges
6 Land Front Over Head Squats

4 Rounds
400 M Bike Front Hold KBells
30 Leg Ups w/ #25
20 Tyson Push Ups
20 Ab Roll Outs
30/30sec Plank Spiderman Holds Alternate after 30Sec

Week 14 / 4th Thursday

1 Mile Run

Warm Up 3 Rounds
30 Jump Ropes
4 HRP Burpees
6 Cobras
9 Flat Bar Curls

@ 6 Rounds
100 M Run
6 Flat Bar Curls
40 Jump Ropes
15 Incline Cable Curls
6 L/R - D.B Curls

4 Rounds
400 M Bike Front Hold KBells
30 L/R Side Flutter Kicks w/ #25
20 Tyson Push Ups
20 Crossfit Sit Ups w/ #25 Plate
1 Min sec V-hold

Week 14 / 3rd Wednesday

1 Mile Run

Warm Up 3 Rounds
30 Jump Ropes
4 HRP Burpees
6 Cobras
9 Kbell Bend Over Rows

@ 6 Rounds
100 M Run
6 Bar Bend Over Rows
40 Jump Ropes
15 Close Grip Chain Pull Ins
6 L/R Landmine Side Pulls

4 Rounds
400 M Bike Front Hold KBells
30 Kbell Leg Drops
20 Tyson Push Ups
20 Sit Ups w/ D.B Overhead Hold
30/30 sec One Leg Decline Plank

Week 14 / 2nd Tuesday

1 Mile Run

Warm Up 3 Rounds
30 Jump Ropes
4 HRP Burpees
6 Cobras
9 Kbell Swing with Press

@ 6 Rounds
100 M Run
6 Bar Military Press
40 Jump Ropes
15 D.B Side Lateral Raisers
40 Jump Ropes
6 L/R Landmine Press

4 Rounds
400 M Bike Front Hold KBells
30 L/R Side Plank Leg tucks
20 Tyson Push Ups
20 Kbell Hold Laying Down Leg Raisers
1 Min Decline Plank

Week 14 / 1st Monday

1 Mile Run

Warm Up 3 Rounds
30 Jump Ropes
4 HRP Burpees
6 Cobras
9 Bench Press

@ 8 Rounds
100 M Run
6 Heavy Flat Bench Press
40 Jump Ropes
15 Skull Crushers
40 Jump Ropes
6 Heavy Incline Bench

4 Rounds
400 M Bike Front Hold KBells
30 Side2 Side Knee Tucks
20 Tyson Push Ups
40 Flutter Kicks
1 Min Plank w/ #45

Week 13 / 29th Friday

1 Mile Run

Warm Up: 3 Rounds
15 Jumpimg Jacks
5 Burpees
10 Lunges
15 Air Squats
5 Walk Outs

WOD- Guts
50-40-30-20-10
Kbell Hack Squats -heals on 25 # plate
10-20-30-40-50
Sphinter Squats

E2MOM- Every 2 minutes for 12 minutes:
-3 Hex Bar Deadlifts
-10 Kbell Swings
-15 Kbell Front Squats

EMOM- for 12 Minutes
-3 Tyson Diamond Push Ups
-10 Kbell Lunges
-5 Kbell Box Step Ups

ABS: 3 ROUNDS
- 10 Right Side Over Head Plate Hold Leg Tucks
-10 Left Side Over Head Platw Hold Leg Tucks
-10 Boat Hold Leg Tucks w/ Over Head Plate Hold
-1 min Plank w/ Superman

Week 13 / 28th Thursday

1 Mile Run

Warm Up: 3 Rounds
15 Jumpimg Jacks
5 Burpees
10 Lunges
15 Air Squats
5 Walk Outs

WOD- Guts
50-40-30-20-10 (Alternate)
Standing D.B Curls
10-20-30-40-50
D.B Tea Cup Curls

E2MOM- Every 2 minutes for 12 minutes:
-3 Bar Curls
-10 Kbell Swings
-15 Reverse Plate Curls

EMOM- for 12 Minutes
-3 Tyson Diamond Push Ups
-10 Kbell Waiter Curls
-5 Preacher Curls