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Jan 11, 2020

 by Ryan Webb
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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

Everybody

 

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)