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Monday
3 Rounds
1 min: B Rope use two arm swing
1 min rest
1 min: Burpee Box Jump Overs 24/20"
1 min rest
1 min: Cal Row
1 min rest
1 min: Toes to Bar
1 min rest
1 min: Cal Bike
1 min rest
1 min: Double Unders
1 min rest
BUILD
Press 5x3
chin up 3x max
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s
*Weight: 95/65lbs
Tuesday
20 min to get as far as possible...
2-4-6-8-10...
DB Squat Cleans (50/35)
20 Ballslam (20/15lb.)
100m KB Farmer Carry 70/53 *each hand
5 min. rest
For Time:
30-20-10
Cal Bike
DB Deadlifts 70/50
DB Russian Twists (L+R=1) 35/25
*15 min time cap
BUILD
squat 3x5
chin 3 x max
3 Rounds:
1min. of DB Bench Press 50/35s
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike For Cals
1min. of Russian KB Swings 70/53
Rest 2min.
This is a lot harder than it looks!
Wednesday
EVERYBODY
100 m monster walk buy in (50 forward, 50 backward)
then
15 min to finish...
5 Rounds:
10 Pull-ups
10 Burpees
10 DB Push Press (50/35s)
Immediately into...
100 Ball Slams (30/20)
4 min. rest
15 min to finish...
4 Rounds
500m Row
20 DB Bench 45/20s+
THURSDAY
SWEAT!
Every 5 min x 5 Rounds
400m Run
20 DB Box Step Overs (20" for everyone)
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+
4 min. rest
10 min EMOM: (both in same min)
12 Russian KBS
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you! 70/53/35 Pick one for the weight :)
BUILD
Bench press 3x5
chin up 3 x max
For Time:
50 Alt. DB Snatches 45/30s
50 DB Power Cleans
50 DB Push Press
*EMOM complete 5 Burpees
*Starts with Burpees
FRIDAY
SWEAT!
11 min AMRAP:
10 DB Hang Clean and Jerks 45/30s
10 Cal Ski
10 Push-ups
11 min AMRAP:
10 Alt. DB Snatches
10 Cal Row
10 Weighted Sit-Ups
*Add 2 reps after every round
11 min AMRAP:
10 Pull-Ups or Ring Rows
10 Cal Bike
30 Double Unders
*2 min rest between sections
BUILD
Deadlift 1 x 5
chin up 3 x max
15min. AMRAP:
15 American KB Swings 53/35lb.
10 Push-Ups
15 KB Goblet Squats 53/35lb.
10 Toes-To-Bar