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MONDAY
SWEAT!
4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
Rest 3min. (Including the 1min)
4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank
45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.
BUILD
Squat 3x5
For Time:
100 Alt. DB Snatches 50/35lb.
100 Toes-To-Bar
*7 Ballslam at the top of every minute until finished!
** You may break up this work out however you like.
TUESDAY
SWEAT!
0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)
20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders
32-36min.
AMRAP:
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups
*45/30lb. DBs
*Only 1 for the Front Squat ands 2 for the lunges
BUILD
Press 5x3
AMRAP 30
10 Cal
5 bear crawls
1 Power Clean 185/135
WEDNESDAY
12min. EMOM
Odd: 12/9 Cal Row
Even: Max DB Bench Press 50/25s+
12min. EMOM
Odd: 12/9 Cal Assault Bike
Even: 10 DB Deadlifts 70/50s
12min. EMOM
Odd: 100 m run
Even: 15 Slam Balls 30/20lb
**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals
THURSDAY
SWEAT!
"Thursday Chipper"
5min. to get as far as possible...
100 Double Unders
50 Barbell Push Press 75/55lbs.
.5 Mile Assault Bike
50 Burpees
1000m Row
Rest 1min. then;
10min. to get as far as possible...
Rest 2min. then;
Finish for time!
Hit the clock and everything ends at 36min. That should put an 18min. time cap on the last section.
BUILD
Deadlift 1x5
pause deadlifts at 60% 3x3
10min. to get as far as possible...
3-6-9-12-15-18-21
DB Deadlifts 70/50s
Box Jumps 24/20"
Wall Balls 20/14lb.
FRIDAY
SWEAT!
9min. EMOM:
Min. 1) 20/15 Cal Row
Min. 2) Max Toes-To-Bar
Min. 3) Rest
9min. AMRAP:
50 American KB Swings 53/35lb.
50 Ballslam 20/14lb.
50 Sit-Ups (feet anchored around WB)
9min. EMOM:
Min. 1) 20/15 Cal Row
Min. 2) Max Toes-To-Bar
Min. 3) Rest
9min. AMRAP: (Start where you left off)
50 American KB Swings 53/35lb.
50 Ballslam 20/14lb.
50 Sit-Ups (feet anchored around WB)
There is NO REST in this except for the 1min. sections in the EMOMs. I know that row is a little aggressive, but we never go that hard on the row and we have a 1min. rest right after. JUST DO IT.
Love you. K, bye...
BUILD
Bench 5x3
chin ups 3 x max
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)