Panic Room Functional Fitness

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 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 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