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MONDAY
SHRED!
8 Min. AMRAP:
8 Alt. DB Snatches 50/35lb
8 Burpees
8 Cal Assault Bike
Immediately into;
8 Min. AMRAP:
8 DB Power Cleans 50/35lbs
8 Burpees
100 m run
Immediately into;
8 Min. AMRAP:
8 DB Thrusters 50/35lb
8 Burpees
8 Cal Row
Rest 5min.
7min. AMRAP:
5 Barbell Sit-Ups
10 Barbell Reverse Sit-Ups
15 Russian Twists with a 5lb. plate
BUILD
3x5 squat
1x5 deadlift
17min. to get as far as possible...
5 Rounds:
10 Thrusters 95/65lb.
15 Pull-Ups
30 Double Unders
immediatley into;
AMRAP in remaining time...
10 Front Rack Lunges 95/65lbs.
15 American KB Swings 70/53
30 Double Unders
Tuesday
SHRED!
6min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time...
21 American KB Swings 53/35lb.
12 Pull-Ups
Rest 1min. Repeat 5 Times Total (35min.)
Start where you left off on the swings and pull-ups each round. If you're really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.
BUILD
3x5 Bench press
17min. to finish...
400m Run
400m Row
20/15 Cal Assault Bike
immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP's 115/75
WednesdAY
EVERYBODY!
10min. AMRAP:
800 m run
Max Rounds in remaining time:
10 Wall Balls (20/14)
5 DB Deadlifts 70/50s
Rest 3min.
7min. AMRAP:
400 m run
Max Rounds in remaining time:
20 Wall Balls (20/14)
10 DB Deadlifts 70/50s
Rest 2min.
5min. AMRAP:
200 m run
Max Rounds in remaining time:
30 Wall Balls (20/14)
15 DB Deadlifts 70/50s
Rest 3min. (27-30min.)
(30-36min.)
6min. AMRAP:
10 DB Lunges 45/30s (L+R= 2 reps)
15 Push-Up
THURSDAY
SHRED!
3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+
Rest 1min. x 5 Rounds
Rest until the 24min. mark....
3 Rounds: (Arms)
1min. of DB Bicep Curls
1min. of DB Skull Crushers
1min. of Rest
(33-36min.)
3min. AMRAP: (Abs)
Max Russian Twist with 25/20lb. DB
Fun little physique style day. Little bit of everything that makes us look sexy ;)
BUILD
3x5 squat
1x5 deadlift
Teams of 2: Only 1 person works at a time:
1500m Row (Switch every 250m)
200 Double Unders (each)
100 Burpees
100 Jerks 135/95
Time CAP: 17 min
FRIDAY
SHRED!
5 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Push Press 95/65lbs.
Min. 3) Max American KB Swings 70/53/35
Min. 4) Max Double Unders
Min. 5) Max SDHP's 95/65lbs.
Min. 6) Max Sit-Ups
Min. 7) Rest
The goal is to work for 40sec. HARD and then get ready for the next minute. Remember your numbers after round 1 and try and hold them the for the next 4 rounds!
Goals:
Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest
BUILD
5x3 press
AMRAP 20
25 Pull-Ups
40 Cals of your choice
80 Ballslam 30/25