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Onday
10 burpee buy in
SWEAT!
Metcon
Metcon (Time)
Get as far as possible in 35min...
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run
* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.
This workout looks SO FUN! Enjoy and don't forget it's 2 ROUNDS!
BUILD
Squat 3x5
press 5x3
For Time:
21-15-9
Front Squats 135/95
Laterl Burpees Over The Bar
Toes-To-Bar
Tuesday
10 burpee buy in
SWEAT!
Metcon
Metcon (No Measure)
Every 7min. x 5 Rounds:
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups
Optional RX+ Today:
15 Reps instead of 20 if you use 70/50s on the burpee deadlifts :) I know, that's a tough call...
Going to be a SPICY one! Get Ready!
The only rest you get is the rest you earn for finishing fast!
BUILD
clean 5x3
deadlift 1 x 5
3min. AMRAP:
10 Cal Assault Bike
15 Ballslam (25/20lb.)
Max Strict Press 95/65
Rest 90sec.
Round 2: Max Strict Press 115/75
Round 3: Max Push Press 135/95
Round 4: Max Push Press 155/105
Round 5: Max Push Jerk 185/135
Wednesday
10 burpee buy in
SWEAT!
20min. to finish...
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 45/30lb.
200m Run
10 bear crawls
200m Run
30 Alt. DB Snatches 45/30lb.
40 Box Jumps 24/20
50 Push Press 75/55
Rest 5min.
2 Rounds: (CAP: 10min.)
60 Second Plank
50 Russian Twist (bodyweight)
40 Plate Sit-Ups 25/15lb.
30 Alt. Toe-Touch Crunch
1min. Rest
Ideally I don't want anyone to actually finish part 1, but get really close. If you know you can finish then beef it up a little. (Heavier presses, higher box jumps, or heavier db snatch.)
Alt. Toe-Touch Crunch Demo:
https://www.youtube.com/watch?v=qL3WQgq_RIw
Thursday
10 burpee buy in
SWEAT!
Teams of 2. Only 1 person works at a time.
Every 7min. x 5 Rounds: (35min.)
Rd. 1) 40 Cal Bike + Max Toes-To-Bar
Rd. 2) 40 Cal Row + Max Front Rack Lunges 95/65lbs
Rd. 3) 40 Cal Bike + Max Burpees
Rd. 4) 40 Cal Row + Toes-To-Bar
Rd. 5) 40 Cal Bike + Back Squats 95/65lbs.
BUILD
bench 5x3
chin up 3xmax
28min. EMOM:
Min. 1) 3 Back Squats @50% of 1RM
Min. 2) 3 Squat Cleans (climbing)
Min. 3) 12 Toes-To-Bar
Min. 4) 12 Cal Assault Bike
ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.
Friday
10 burpee buy in
SWEAT!
Metcon
Metcon (No Measure)
(0-5min.)
1000m Row
(5-12min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
9 SDHP's (95/65lb. bar)
(14-19min.)
1 Mile Assault Bike (.7 ladies)
(19-26min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
9 SDHP's (95/65lb. bar)
(28-33min.)
400m Farmer Carry with (2) 53/35lb. KBs.
You may do the 5min. cardio pieces in any order. Ideally putting out about a 85% effort on these. Go hard, but don't kill yourself on it. We have a lot of work left to do.
BUILD
press 5x3
pendalay row 5x5
For Time
800 meter Run
40 Push Jerks (115/75lbs.)
20 Burpees
400 meters Run
30 Push Jerks (115/75lbs.)
15 Burpees
200 meters Run
20 Push Jerks (115/75lbs.)
10 Burpees
Time Cap: 18 minutes