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MONDAY
SWEAT!
8min. Running Clock...
500m Row
100 Double Unders
25 DB Deadlifts 70/50s
Max Sit-Ups in remaining time
Rest 2min. Repeat 4 times total
BUILD
Squat 3x5
3min. AMRAP
3 Power Snatch 95/65lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat for 4 rounds total
*Rounds 1+2: Power Snatch
*Rounds 3+4: Power Clean @135/95
TUESDAY
SWEAT!
1 200m Run
2 DB press
3 DB Lunges (ea. leg)
4 DB Thrusters 45/25
5 Burpees
6 ring rows
7 KB Swings 53/35
8 KB Goblet Squats 53/35
9 TTB
10 Ballslam 30/20
11 Cal Assault Bike
12 Cal Row
BUILD
Press 5x3
chins 3 x max
1 Deadlift 315/205
200m Run
3 Burpees
4 Push Jerks 135/95lb.
50m OH carry w/ball
6 Ballslam 30/20lb.
7 Pull-Ups
8 American KB Swings 70/53
9 Sit-Ups
10 Cal Bike
11 Toes-To-Bar
12 Hang Power Cleans 135/95
WEDNESDAY
SWEAT!/EVERYONE
Metcon
Metcon (No Measure)
(0-10min.)
5 Rounds:
21 cal (7 row, 7 bike,7 run)
30 Double Unders
(12-27min.)
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*200m Run after each set
(30-36min.)
Max Slam Balls 30/20lb.
The first section is just a fun heart pounder to get you get started. Do 50 Double unders if you feel as though you may finish fast.
Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP :)
Part 3... "Can you get 100 or more reps??"
THURSDAY
SWEAT!
35min. to finish this chipper...
50 Ring row
50 Ballslam 20/14
50 Calorie Row/bike
50 Overhead Lunges with 45/35lb
50 Box Jumps 24/20"
50 American KB Swings 53/35
50 Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20"
50 Overhead Lunges with 45/35lb
50 Calorie Row/bike
50 Wall Balls 20/14
50 Pull-Ups
Don't worry it's not meant to be finished!
BUILD
Deadlifts 1x5
21min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 12 Toes-To-Bar
Min. 3) 5 Push Jerks (climbing)
Push Jerks are coming from the ground. Just have to clean that first rep.
FRiday
SWEAT!
AMRAP 20:
Teams of 2
10 Push Press 95/65lb. Bar
10 Toes-To-Bar
10 Sit-Ups
10 Calorie Row
*Each round add 10 reps to each
movement :)
Rest 5min.
10min. to finish... (Solo. Everyone starts together!)
1min. Plank "Buy in"
Immediately into;
40-30-20-10
Push-Ups
Russian Twists (L+R=1) with 35/25lb DB
BUILD
Bench press 5x3
chins 3 x max
In teams
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
then
For Time:
42-30-18
Deadlifts 225/155
Burpees over the bar
m bear crawl (gym is 12m)