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MONDAY
SWEAT!
Metcon
Metcon (No Measure)
10min. AMRAP:
400m Run
20 DB Hang Clean and Jerks 45/30
15 Pull-Ups
10min. AMRAP:
Row 400m
20 DB Power Cleans 45/30
15 TTB
10min. AMRAP:
Bike 15/12 Cals
20 DB Thrusters 45/30
15 Burpees
*Rest 3min. Between Sections
*Goal is 3 Rounds on each section. In fact, if you get 3 you can stop and get bonus rest.
*RX+ 50/35
BUILD
Squat 3 x5
press 5 x 3
5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**
Round 1: 40 Ballslam
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Ballslam
TUESDAY
SWEAT!
2 parts today!
Fight Gone Bad... Style, for Part 1
4 Rounds:
1 minute of Wall-balls (20/14)
1 minute of SDHP (75/55)
1 minute to Assault Bike 15/12 Cals
1 minute of Front Rack Lunges (75/55)
1 minute of American KB Swings 53/35
1 minute REST
*10sec. transition between stations
*Keep score today and go HAM!
Accessory Work
Metcon (No Measure)
2 Rounds:
200m Farmer Carry 53/35s
15 Barbell Sit-Ups 45/35lb bar
BUILD
Deadlift 1x5
bench 5x3
5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15 Cal Assault Bike Sprint
Rest 90sec.
WEDNESDAY
SWEAT!/BUILD
Wednesday Cardio PUMP!
(0-4min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
200m Run
(4-8min.)
AMRAP:
8 DB Floor Press 45/25+
8 DB Deadlifts 70/50s
(8-12min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
200m Run
(12-16min.)
8 DB Floor Press 45/25+
8 DB Deadlifts 70/50s
Rest 3min. Repeat Entire Cycle 1 More Time
Quality reps on the lifting sections. "Time under tension" is key. Don't rush the movement today. On the cardio, you may start on any piece you like after the plank! Wait till you see how hard those get ;)
THURSDAY
SWEAT!
AMRAP 30:
20 Calorie Row
20 American KB Swings 70/53/35
20 Sit-Ups (Feet Anchored on KB)
20 Barbell Front Squats 95/65lb
20 Toes-To-Bar
20 Box Jumps 24/20"
*Each round add 2 reps to each
movement :)
You may also run or bike, but you can only pick 1.
BUILD
front squat 3x5
press 5x3
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.
FRIDAY
SWEAT!
Metcon
Metcon (Time)
Can anyone finish this massive chipper in 35min?
10 Devil Press 45/30s
20 Pull-Ups
30 Cal Assault Bike
400m Run
50 DB Russian Twists 45/30lb.
60 Cal Row
70 DB Push Press 45/30s
60 Cal Row
50 DB Russian Twists 45/30lb.
400m Run
30 Cal Assault Bike
20 Pull-Ups
10 Devil Press 45/30s
BUILD
Rack pull 3x3
bench press 5x3
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 jumping Pull-Ups
MIn. 3) 5 Snatches (50% of 1RM)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 jumping CTB Pull-Ups
MIn. 3) 4 Snatches (60% of 1RM)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 5 jumping CTB Pull-Ups
MIn. 3) 3 Snatches (70% of 1RM)
Those percentages should be good for most, but the goal is to really work up to a 3RM in midst of all this cardio and gymnastics. Have fun with it and scale whatever #'s you need to, to make it work for ya. NO REST between EMOMs. 18min. straight!