Ok,
The Viking
We do one that requires you to have a lifted truck tire that weights maybe 50lbs and next you need a sledge hammer that's anywhere from 12-20lbs
You can go sledge hammer strikes for 1 min round and then you squat down and clean and press the tire throw it, Run over, squat press the tire and throw it till Ľou hit about 10 reps. This would be one set... Now you can just use this in a slow fashion, cut the sledge hammer time down to 30 sec's and the tire press and toss to about 5 reps.. 2-3 sets of this will get your heart slamming.
Next
Hip twisters to squat thrust - Usually we do this in a weight vest but you can do it with body weight. Doing a couple rounds will jump start you
Next
The Titan - This may or may not be what you are looking for but I love it to death
It's one round of pull up followed by 1 round of dead lifts at a low weight that you can rep
Example that I run
1) Pull ups to 5 then invert my body so I am pull upward like a pole vault and finish 5 more
2) Dead lift @ 135 and rep to 12
Next
Pushing a Suv - Woot! this is my fav!
Next
Sled pulls/Breakaway to gorilla cardio - Gorilla Cardio is what Olympic Ice Skaters use and it will kick your ass! Slap a weight vest on and you wont need much.
Next
What my friend likes to call the Cimmerian! Woot CONAN! -
A good weight clean and press to squat
Next
Dead Lift to Squat thrust
Next
Jump rope to box jumps
Next
Circuit
1) Jump Rope
2) Shadow Boxing
3) Sit Ups
Next
The Chief
3 Power Cleans @ 135lbs
6 Pushups
9 Squats
As many cycles as you can in 3 minutes. Rest 1 minute.
Do five Rounds of the above.
Followed by 10 Manmakers with 35lb Dumbbell
One I also love doing
The Ramstein
500m Row
25 Pull ups
20 Dumbbell Swings @ 50lbs
15 Overhead Squats @ 65lbs
10 Burpees
1/4 mile run
10 Burpees
15 Overhead Squats @ 65lbs
20 Dumbbell Swings @ 50lbs
25 Pull ups
500m Row
Next and EXCELLENT
The Filthy 50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 DB swings, 55lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Back extensions
50 Wall ball shots, 20lb ball
50 Burpees
50 Double unders
And finally cause I am tires of typing
The Hansen
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
5 rounds for time
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