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MONDAY
SWEAT!
4 Rounds:
(0-2min.)
30 Cal Row
(2-4min.)
2 Rounds:
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
12 Devil Press 35/25s+
(8-9min.)
Rest
Feel free to try 45/35s on the DB Lunges + Devil Press as an advanced option.
BUILD
front squat 3 x5
press 5x3
17min. Running Clock...
20sec. ON
20sec. OFF
100 Cal Assault Bike
100 Front Squats 95/65lbs.
100 Pull-Ups (kipping)
TUESDAY
SWEAT!
Metcon
Metcon (No Measure)
0-20 min...
3 Rounds:
20 Alt. DB Snatches 50/35lb.
500m Row
20 Push-ups
10 Burpee Pull-ups
20-30 min...
3 Rounds:
400m Run
20 Wall Balls 20/14lb.
30-35 min...
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)
Alternating Toe Touch Demo:
https://www.youtube.com/watch?v=UbVkDpAZsr8
BUILD
bench 5x3
rack pull 5x3
15min. to get as far as possible....
50 American KB Swings 53/35
25 Push-Ups
50 Hang Power Cleans 95/65
25 Push-Ups
50 American KB Swings
25 Push-Ups
50 Hang Power Cleans 95/65
25 Push-Ups
WEDNESDAY
Everyone!
15 min AMRAP:
12 Push Press 95/65lbs.
12 Sit-Ups
12 Cal Row
5 min EMOM:
Min 1: Max Slam Balls 30/20lb.
Min 2: Plank
Min 3: Max Slam Balls
Min 4: Plank
Min 5: Max Slam Balls
15 min AMRAP:
12 SDHP's 95/65lbs.
12 Toes to Bar
12 Cal Bike
*2 min rest between sections
Little spicy on the abs today :)
Goals on the AMRAP's: Shoot for a minimum of 5 rounds!
THURSDAY
SWEAT!
20min. Running Clock...
5 Rounds:
200m Run
15 DB Floor Press (45/25s+)
15 Wall Balls (20/14lb.)
10 Burpee DB Deadlifts (70/50s)
In remaining time....
Max Russian Twists with one of your bench DBs.
Rest 5min.
12min. AMRAP:
10 Cal Assault Bike
10 DB Box Step-Ups (24/20")
50 Double Unders
Full Body Mash-Up today! Left + Right on the step ups is 2 reps.
Part 1 is all 5 rounds first, then you should have like 2-3 minutes to do russian twists at the very end.
BUILD
Squat 3x5
bench 5x3
10min. AMRAP:
10 Cal Assault Bike
15 heavy Ballslam 40/30lb.
Friday
SWEAT!
*10min. to try and finish each section.
*3min. Rest after Each section.
3 Rounds: (0-10min.)
20/15 Cal Assault bike
20 Single Arm DB Hang Clean and Jerks 50/35lb.
10 Pull-Ups
3 Rounds: (13-23min.)
Row 400m
20 DB Thrusters 35/25s
10 Pull-Ups
3 Rounds: (26-36min.)
Run 400m
20 American KB Swings 53/35lbs.
10 Pull-Ups
If you finish anything early you get extra rest!
Build
snatch7x2
clean 5x3
3min. AMRAP:
3 Devil Press 45/30s
6 Toes-To-Bar
9 Sit-Ups
Rest 1min. Repeat for 4 Rounds Total (16min.)