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MONDAY
InTheGym
EMOM X 10MIN
Odd: 15/12 Cal Row
Even: Max DB Bench Press 45/25
EMOM X 10MIN
Odd: 15/12 Cal Assault Bike
Even: Max Power Cleans 135/95
EMOM X 10MIN
Odd: 15/12 Cal Ski Erg
Even: Max Alternating DB Snatch 50/35lb
AT Home
A.
3min. AMRAP:
400m Row
10 DB Bench Press 50/25s
in remaining time...
Max Anchored Sit-Ups
Rest 1min.
Repeat for 4 total rounds (16min.)
B.
EMOM for as long as possible...
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless
TUESDAY
InTheGym
EMOM
5 Deadlifts (60% of your max)
10 Kipping Pull-Ups (15 if you are advanced)
Rest 5min
10min. of MAX Cals on the Assault Bike, Row, or Ski. (Pick 1)
Rest 5min
4 SETS
10-12 reps of Barbell Bicep Curls
10-12 reps of DB Tricep Skull Crushers
Something challenging
AtHome
A.For Time:
10-9-8-7-6-5-4-3-2-1
thruster
Devil Press 45/30s
B.20min. AMRAP of this workout:
5 Push-Ups
10 Sit-Ups
15 burpees
25 DB Front Squats
30 single Unders
use DB or anything (heavyish) for thrusters really. No DBs for A, do squat jumps and burpees
WEDNESDAY
InTheGym
5 ROUNDS
1min. of Thrusters 95/65
1min. of Toes-To-Bar
1min. Rest
Rest 5min. (Including the 1min.)
EVERY 5MIN X 5 ROUNDS
10 DB bent over row (each arm)
100 double unders
20 heavy Russian KB swings #100/70lbs+
If you have time….
3 ROUNDS
Weighted planks with a 45/35lb plate on your back
1min. on by 1min. off
AT HOME
A.18min. to finish...
50-40-30-20-10
Front Rack Lunges 75/55
American KB Swings 53/35
*1 10m bear crawl after each set (5 total)
10m is about 14 paces
B.
For Time:
7 Rounds:
10 Alt. DB Snatches
30 Double Unders
immediately into;
5 Rounds:
10 Burpee Deadlifts
15 reverse sit up
Little nastier than it seems ;)
Thursday
InTheGym
Every 5 min x 5
30 Cal Bike
3 Front Squats 80+% effort for all sets (try and climb to a 3RM)
Rest as much as needed…
10 ROUNDS
10 Push-Ups (Advanced: Ring push-ups)
10 GHD Sit-Up
AtHome
20min. EMOM:
8 Alt. DB Lunges 45/30s
12 Air Squats
Rest 3min.
20min.to get as far as possible...
20 Single Arm DB Swings 45/30lb
10 Toes-To-Bar
*Switch Arms Every 10 Reps on the Swings
Section 1 - You may be able to handle 10 lunges and 10 Air Squats? Mess around a little as you warm up and see what feels best for you. Looking for 30-40sec to finish.
Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.
Friday
InTheGym
20MIN. EMOM
Odd 1 Legless Rope Climb (from the floor, sitting)
“L-Sit” if possible
Even 3 Jerks (from the ground)
*Heavy as possible
Rest as needed
14MIN. EMOM
Odd 5 Bench Press
(Heavy as possible) 225/135+
Even 10 Weighted Chin-Ups
(if you can’t do weighted, strict is fine)
*Remember Chin-Ups is underhand grip
AtHome
A.For Time:
50-40-30-20-10
DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)
B.10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 DB bent rows
Rest 2min.
10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Burpees
You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.
Need to make it easier? Drop to 7 or 6.
It's 2 DBs, not 1 for both sections :)