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Monday
SWEAT!
Metcon
Metcon (No Measure)
0-2min.
400m Row
2-9min.
7min. AMRAP:
5 pull-ups
10 push-ups
15 air squats
9-11min.
400m Row
11-18min.
7min. AMRAP:
5 pull-ups
10 push-ups
15 air squats
18-20min.
30/20 Cal Assault Bike
20-27min.
7min. AMRAP:
10 Burpee Deadlifts 50/35s
15 Wall Balls 20/14
27-29min.
30/20 Cal Assault Bike
29-36min.
7min. AMRAP:
10 Burpee Deadlifts 50/35s
15 Wall Balls 20/14
It's the same workout over again, but with different movements. Don't get too overwhelmed by looking at it. To transition on the 7min. AMRAPs you will have to stop a little early!
Build
Squat 3x5
chin up 3x max
2 rounds
0-2min.
Max Cals Assault Bike
3-5min.
Max Back Squats @40% of 1RM
6-8min.
Max American KB Swings 70/53
8-9min.
Rest
Tuesday
SWEAT!
Metcon
Metcon (No Measure)
5 Rounds:
400m Run
50 Alt. DB Snatches 50/35lb.
50 Sit-Ups (Anchored)
Round 2: 40 reps of each
Round 3: 30 reps of each
Round 4: 20 reps of each
Round 5: 10 reps of each
At the 26min. mark...
10min. EMOM:
Min. 1) 50sec. Plank
Min. 2) 15 Hanging "L" or knee raises
If you are not done with part 1 by the 24min. mark, I suggest stopping and resting up for part B. It is a lot harder than it sounds and you're gunna need your core :)
Build
Press 5x3
rack pull 5x1
12min. AMRAP:
10 Burpees
15 Cal Row
20 Alt. DB Snatches 50/35lb.
Wednesday
EVRYONE!
5min. AMRAP:
500m Row
20 DB Push Press 45/30s
15 American KB Swings 53/35
Max Burpees until 5min. Mark
Rest 2min. x 5 Rounds
Getting a little rest in there today to switch things up and keep ya feeling fresh!
Want a little extra challenge!? Bump it up to 50/35lb. Push Press and 70/53lb KB Swings!
Thursday
SWEAT!
35min. to finish this in ANY order AND you can split the rounds however you like:
10 Rounds:
10 Cal Row
10 DB Bench Press 45/25s+
10 Rounds:
200m Run
10 Pull-Ups
10 Rounds:
10 Cal Assault Bike
10 DB Russian Twists 35/20lb.
**100 is a lot, so scale the numbers back a little on the bench + pull-ups if you've never done close to that many before
The best muscle pump would be to do as written.
The best cardio would probably be to do 2 Rounds of each section, 5 times through.
As long as you get all 30 rounds in by the end, all is well :)
BUILD
Deadlift 1x5
chin up 3x max
Max Effort 1000m Row
Friday
SWEAT!
6 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 SDHP's 75/55
Min. 3) 60 Double Unders
Min. 4) 15 Toes-To-Bar
Min. 5) 15 Front Squats 75/55
Min. 6) Rest
Elegantly Brutal :)
BUILD
Bench 5x3
pendlay row 3x5
12min. EMOM:
Min. 1) 15 American KB Swings 70/53
Min. 2) Max Push-Ups