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MONDAY
SWEAT!
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30
2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Wall Balls
Max Burpees
6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long... Gotta move!
BUILD
Back squat 5x5
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground)
TUESDAY
SWEAT!
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
10 DB Deadlifts 70/50s
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
15 Box Jumps 24/20"
Rest 5min.
10min. EMOM:
Odd: 1min. Plank
Even: Max Russian KB Swings 70/53
*Shoot for 20+ Swings
On section 1 you may start anywhere. No rest between each 5min
BUILD
bench press 8x3
15min. AMRAP:
8 Pull-Ups
8 DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20"
WEDNESDAY
SWEAT!/BUILD
6 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Front Squats 75/55
Min. 3) 60 Double Unders
Min. 4) 15 Single leg Squats
Min. 5) Max Plate Sit-Ups 45/35lb
Min. 6) Rest
Recommended Scale if your legs get sore easily:
10 Reps for front squats and single leg squats
Thursday
SWEAT!
Every 3min. x 7 Rounds:
15/12 Cal Row
15 Pull-Ups
10 DB Bench Press 45/25+
Rest 5min.
Get as far as possible in 10min...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
Russian Twists with (1) 5lb plate.
BUILD
Deadlift 3x3
For Time: (CAP: 15min.)
3 Rounds:
400m Run
15 Cal Assault Bike
15 Cal Row
15 Deadlifts 185/135
FRIDAY
SWEAT!
15min. to finish...
50 Ballslam (25/20)
40 Sit-Ups
30 Cal Row
20 Box Jumps 24/20"
10 Devil Press 45/25s
20 Box Jumps 24/20"
30 Cal Row
40 Sit-Ups
50 Ballslam (25/20)
On the 20min. mark... Hit it again with half the reps with a 8min. Time CAP.
At the 30min. mark...
5min. AMRAP:
5 KB Squat Clean 70/53/35
10 Push-Ups
BUILD
Press 8x3
Bent row 3x8
10min. AMRAP:
15 Wall Balls 20/14
15 Pull-Ups
15 American KB Swings 53/35