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Monday
1 mile run
100 pull -ups
200 push ups
300 squats
1 mile run
Tuesday
EVERY 4MIN. for 20 min
3 Back Squats (Heavy as possible)
400m run
Rest 5min.
5 ROUNDS
1min. of max kb Swings #100/70
1min. of max push-press 135/95
1min. of max double unders
1min. of max push-ups
1min. REST
Wednesday
EMOM X 10MIN
Odd: 100m run
Even: Max DB Bench Press 45/25
EMOM X 10MIN
Odd: 10 bench leg raises
Even: Max Power Cleans 135/95
EMOM X 10MIN
Odd: 10 single arm DB rows
Even: Max Alternating DB Snatch 50/35lb
Thursday
EMOM x 10 min
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 run. (Pick 1)
Rest 5min
4 SETS
10-12 reps of Barbell Bicep Curls
10-12 reps of DB Tricep Skull Crushers
Something challenging
Friday
5 ROUNDS
1min. of Thrusters 95/65
1min. of Toes-To-Bar
1min. Rest
Rest 5min. (Including the 1min.)
EVERY 5MIN X 25 min
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