Monday
HOTSHOTS 19
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups/15 Ring Rows
400m run (500m row or 30/25 cal bike)
Tuesday
AMRAP 7 w/ a plate
7 Curls
7 Front Raise
7 Overhead Plate Rotations, each direction
7 Overhead Triceps Extensions
7 Plate Sit-Ups
14 Russian Twists(7 each side)
6 Intervals, each for time (20 min cap)
75 Double Unders/150 single unders
20 Alternating DB Snatches, 50/35
Rest 1 Min
Wednesday
Heavy
EMOM 10
1 deadlift@70-90%
Rest 2 mins
Build to a heavy deadlift in 7 mins
Light/Moderate
EMOM 10
5 Deadlifts, BB/2xDB/KB
3 Bar Facing Burpees
Rest 2 mins
Max American KBS in 7 mins
AMRAP 15
25/20 Calorie Row or Bike
25 Ab Mat Sit-ups
15 Box Jumps, 30/24
Thursday
1 minute Cal Bike or Row
Rest 30 seconds
2 minutes of Cal Bike or Row
Rest 1:00, static hold of choice
4 minutes of Cal Bike or Row
Rest 2:00, static hold of choice
8 minutes of Cal Bike or Row
Rest 4:00, static hold of choice
Then 3 x (30 sec ALL OUT SPRINT/30 sec Rest)
Friday
In a 12 min Time Window
Accumulate 400ft of Double DB walking lunges
E2MOM x 5
15/12 Calorie Assault Bike
8 DB Push Press, 50s/35s
** Rest 4 mins **
E2MOM x 5
12/10 Calorie Assault Bike
10 DB Facing Burpees
Saturday
4 Rounds (30 min cap)
200m Farmer Carry, 50’s/35’s
25 Sumo Deadlift High-Pull, 75/55
40/30 Cal Row (sub-400m Run or 30/24 Cal Bike)
Sunday
Go outdoors and use your fitness.
