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MONDAY
SWEAT!
Get as far as you can in 35min...
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
DB Deadlifts 70/50s
Box Jumps 24/20"
Cal Row
Ballslam (25/20)
Sit-Ups
- Cardio Booty Work
- Ladies start at 13
BUILD
Squat 3x5
rack pull 3x3
10min. AMRAP:
10 DB Lunges 50/35s
15 Wall Balls 20/14
30 Double Unders
TUESDAY
SWEAT!
Every 6min. x 4 Rounds:
20 Cal Row
20 DB Push Press 45/30s
20 American KB Swings 53/35lb.
20 Push-Ups
Goal: Try and finish in 4min. each round. Go HARD and earn that 2min. Rest. Really looking to make these some hard sprint pieces.
Rest 3min.
9min. AMRAP:
7 Toes-To-Bar
10 DB Russian Twists 35/25lb.
30 Double Unders
BUILD
Press 5x3
20min. EMOM:
Min. 1) 15/12 Call Assault Bike
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest
*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can't get at least 10 reps a round.
WEDNESDAY
SWEAT!
35min. Running Clock...
800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
*No rest between sections
*Can you finish?
BUILD
For Time:
2 Mile Run
100 Alternating DB Snatches 50/35lb.
200 Push-Ups
300 Air Squats
* you may break this up however u want :)
THURSDAY
SWEAT!
35min. to get as far as possible...
10 Toes-To-Bar
_
10 Toes-To-Bar
25 Cals of your choice
_
10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
_
10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
75 Ballslam (22/20)
_
10 Toes-To-Bar
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
75 Ballslam (22/20)
100 Double Unders
This is called "accumulating" style. You keep adding onto the original movement, but everything starts over each time.
There is NO REST between sections. Go in order, just as it's written.
Can you finish it?
BUILD
Deadlift 1x5
weighted step ups 3x8
10min. AMRAP: (25-35min.)
10 Toes-To-Bar
10 Cal Assault Bike
FRIDAY
SWEAT!
20min. to finish....
600m Row
50 American KB Swings 53/35lb.
40 Box Jumps 24/12"
30 Push-Ups
20 SDHP's 95/65lb.
30 Push-Ups
40 Box Jumps 24/12"
50 American KB Swings 53/35lb.
600m Row
(25-30min.)
5 Rounds:
20sec. of Plate Sit-Ups
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest
(31-36min.)
Max Slam Balls 30/20lb.
Not much time between section 2 and section 3, so be sure to have that Slam Ball ready to go!
BUILD
Bench press 5x3
DB bent rows 3x8
15min. EMOM:
10 Ballslam 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?