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Monday
In The Gym
EVERY 4MIN. X 5 ROUNDS
25 Cal Bike
5 Back Squats (Start at 60% and climb each round)
Rest 5min
10min. to complete as many reps as possible
Back Rack Barbell Lunges (60% of max weight)
*Try and do as many as you can on the first set and then
you may put it back on the rack and rest as needed before
getting back at it.
Rest 5min
100 Ball Slams 30/20lb ball
At Home
A.
"Macho Man... Daily D Style"
EMOM for as long as possible...
4 DB Power Cleans
4 DB Front Squats
4 DB Push press
**Stop at 20min. regardless
B.
25 Rounds:
6 burpees
5 DB Thrusters 45/30s
4 DB bent rows
3 devil press
Tuesday
In The Gym
ENDURANCE DAY
4 ROUNDS
10 Snatches (Heavy as possible, but doable in 1 to 2 sets)
immediately into;
4min. of rowing for max meters
Rest 3min.
After the last round, Rest 5min. (Including the 3min.)
FOR TIME
100 Push Press 115/75 (Advanced 135/95)
5 Burpees Every Min. On The Minute until you’re done. Start with burpees!
At home
A.Just some old school bodyweight today :)
For Time:
10 Pull-Ups (ring/bar rows,DB bent rows)
20 Push-Ups
30 Sit-Ups (anchored)
40 Air Squats
1min. Rest
Repeat for 5 total rounds
Advanced option: Do your push-ups in a set of DBs to make it a little harder. Or elevate your feet.
"Anchored" means to place your feet under a set of DBs so that you may go faster.
B.
20min. EMOM:
Odd: 15 KB swings
Even: 3 Power Snatch + 3 OHS
A dumbbell can substitute for a KB swing it by holding one of the bells in both hands
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
21MIN EMOM
1.) 15/12 Cal Row
2.) 15 Overhead Squat 95/65
3.) 15 Toes-To-Bar
Rest 10min
EMOM X 10MIN
10 deadlifts at 60% of your 1RM
This should be VERY difficult.
Try and do it fast so that you can get some rest.
AT HOME
EMOM x 40min.
Min. 1.) max sit-ups
Min. 2.) 12 Burpees
Min. 3.) 50 Double Unders
Min. 4.) 1min. Plank
FRIDAY
InTheGym
EVERY 4MIN. X 5 ROUNDS
3 Back Squats (Heavy as possible)
500m Row
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
AT HOME
A.
3min. AMRAP:
10 Alt. DB Snatches
20 kb(DB) swings or ball slam
Max Push press in remaining time
Rest 90sec.
Repeat for 4 total Rounds (18min.)
B.
10-9-8-7-6-5-4-3-2-1
Single Arm floor Press (right)
Bent Over Row (right)
Single Arm Floor Press (left)
Bent Over Row (right)
Ret 3-4min.
10-9-8-7-6-5-4-3-2-1
DB Front Squats 45/30s
DB push press