Copyright © 2024 The Grove Fitness | Powered By 
Monday
SWEAT!
12 min to finish...
100 Single Arm DB Push Press 50/35
*10 Pull-ups EMOM
(Start with pull-ups. 100 DB Push Press total. Switch arms whenever you’d like but make sure it’s 50 each side.)
8 min EMOM:
8 SDHP’s (95/65lb bar)
8 Burpees
*both in the same min
12 min EMOM:
Odd: 15/12 Cal Row
Even: Max American Kettlebell Swings 53/35lb.
*3 min rest between sections
3min. Rest After Each Section
BUILD
Squat 3x5
press 5x3
All For Time:
2 Rounds:
20 Cal
20 Ballslam (40/30lb.)
20 American KB Swings 70/53
Then;
2 Rounds:
15 Cal
15 Ballslam (40/30lb.)
15 American KB Swings 70/53
Then;
2 Rounds:
10 Cal
10 Ballslam (40/30lb.)
10 American KB Swings 70/53
Time CAP: 15min.
Tuesday
SWEAT!
Complete as many rounds and reps as possible in 14 minutes of:
2 rounds of:
10 Alt. DB Lunges (45/30s)
10 toes-to-bars
8 power cleans
Then, 2 rounds of:
10 Alt. DB Lunges (45/30s)
10 Wall Balls (20/14lb.)
8 power cleans
4 min. rest
12 min. AMRAP:
10 Cal Row
10 Barbell Sit Ups (45/35lb Bar)
10 Cal Bike
10 Reverse Sit Ups (holding bar in front)
2 min. rest
Cash out: 100 DB Russian Twists 35/20lb. (Left+Right = 1)
Left+Right = 2 reps on the lunges :)
BUILD
Bench 5x3
deadlift 1x5
Metcon (AMRAP - Reps)
Get as far as possible in 15min.....
10 Cal Assault Bike
20 Double Unders
10 DB thrusters
Round 2: 9 DB thrusters
Round 3: 8 DB thrusters
Round 4: 7 DB thrusters
... All The way to 1
Can you finish?
Wednesday
EVERYONE!
6min. AMRAP:
1000m Row
Max DB Floor Press in remaining time..
6min. AMRAP:
1000m Run
Max DB Deadlifts (70/50's) in remaining time..
6min. AMRAP:
50/35 Cal Assault Bike
Max Double Under's in remaining time..
3min. AMRAP:
500m Row
Max DB Floor Press in remaining time..
3min. AMRAP:
400m Run
Max DB Deadlifts (70/50's) in remaining time..
3min. AMRAP:
20/15 Cal Assault Bike
Max Double Under's in remaining time..
2min. Rest After Each Section
*DB Floor Press is 45/25s or more (+)
Thursday
SWEAT!
Every 4 min x 10 Rounds:
200m Run
200m Row
10 DB Snatches (45/30)
10 Wall Balls (20/14lb.)
7 Toes-To-Bar
Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it's going to be a bumpy ride today :) #GodSpeed
BUILD
Squat 3x5
press 5x3
For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees
Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
... And so on... All the way to 1 Burpee on the last round
Friday
SWEAT!
Metcon
Metcon (Time)
35 min to finish...
3 Rounds
50 Russian Swings (53/35)
20 DB Box Step Overs 35/20s
400m Single Arm Farmer Carry (53/35lb.)
3 Rounds
21 Close Stance DB Front Squats 50/35lb.
21 Pull-ups
400m Single Arm Farmer Carry (53/35lb.)
*You must complete a 20/15 cal "buy in" before each section! Start with the cals. There’s 4 bike stations total.
Build
Bench 5x3
Clean 5x3
13min. AMRAP:
10 Cal Bike
15 American KB Swings 53/35
30 Double Unders
*7 Cals for Ladies on the Bike