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Tuesday
SWEAT!
100 Cal Assaut Bike
*EMOM complete 5 Toes-T-Bar
Immediately into;
100 Cal Row
*EMOM complete 5 Box Jumps 24/20"
Immediately into;
100 Burpees
*EMOM complete 5 SDHP's (75/55lb.)
deadlift 1x5
100 Cal Assaut Bike
*EMOM complete 5 Pull-Ups
Immediately into;
100 Cal Row
*EMOM complete 5 Push Jerks 115/75lbs.
Immediately into;
100 Burpees
*EMOM complete 5 Hang Power Cleans 115/75lbs.
WEDNESDAY
EVERYBODY
Every 2min. 8 Rounds: (Legs and Abs)
12/9 Cals Assault Bike "buy in" for each round
Round 1.) 14 Front Squats 95/65
Round 2.) 20 Sit-Ups
Round 3.) 14 Front Rack Lunges
Round 4.) 1min. Plank
Round 5.) 14 Back Squats
Round 6.) Star Plank (30sec. each side)
Round 7.) 25 Air Squats
Round 8.) 20 Reverse Sit-Ups
That's 16min.... Rest 5min and repeat on the row.
THURSDAY
SWEAT!
Every 7min. x 5 Rounds:
400m Run
20 DB Push Press 45/30s
20 Pull-Ups
20 American KB Swings 53/35lb.
The first round is never hard, but these kind of workouts have a way of catching up big time by round 3-4.
Squat 3 x 5
Every 3min. x 10 Rounds:
15 Cal Row
10 Toes-To-Bar
3 Deadlifts (climbing)
FRIDAY
SWEAT!
1000m Row
100 Alt. DB Snatches 50/35lb.
50 Burpee Box Jumps 24/20"
1000m Run
100 DB Power Cleans 50/35lb.
50 Burpee Box Jumps 24/20"
1000m Row
100 DB Deadlifts 70/50s
50 Burpee Box Jumps 24/20"
1000m Run
BUILD
DEADLIFTS 1x5
Metcon (Time)
50/35 Cal Assault Bike
2 Rounds:
30 Push Jerks 115/75
30 Pull-Ups
50/35 Cal Assault Bike
3 Rounds:
20 Push Jerks 135/95
20 Pull-Ups
50/35 Cal Assault Bike
4 Rounds:
15 Push Jerks 155/105
15 Pull-Ups
50/35 Cal Assault Bike
5 Rounds:
10 Push Jerks 185/135
10 Pull-Ups
Teams of 2. One person works at a time. Just trying to get as far as possible in 35min.