Monday
8 Rounds for Interval Times
25/20 Calorie Bike or Row
5 Power Cleans, 185/135
10 Toes to Bar/Hanging Knee Raises
Rest 1 minute
Tuesday
AMRAP 18
1 Round of “Push” Cindy
5 DB Push Press, 50’s/35’s
10 Push-Ups
15 Air Squats
2 Devil Press 50/35
***Add 2 Devil Presses each round
** Rest 5 mins **
For time
1000m row/800m run/2500m Bike
Wednesday
Every 2:15 for 6 rounds
5 Overhead Squats
10 Heels Elevated KB Goblet Squats, 53/35
5 Rounds
AMRAP 3
50ft Single Arm Overhead DB Walking Lunge, 50/35
14 Alternating DB Snatches-same weight
Rest 1 minutes
** Switch arms anytime lunges are paused.
Thursday
AMRAP 25
400mRrun/500m Row/30/25 Cal Bike
10 Seated Arnold Press
8 Pendlay Rows
20 Double arm battle rope slams
5 Tall Seated Box Jumps
Friday
5 x 4 mintue Intervals
200m Run/250m row
30 Wall Balls 20/14
200m Run/250m row
Max Bar/Ring Muscle Ups in Remaining Time
** Rest 2 min after each interval
Saturday
For time (32 min cap)
60 Double Unders/Tuck Jumps (NO SINGLE UNDERS)
60 Deadlifts, 155/105#
60 Double Unders/Tuck Jumps
60 Double-DB Suitcase Box Step-Overs, 35’s/20’s
60 Double Unders/Tuck Jumps
60 Bar Facing Burpees
60 Double Unders/Tuck Jumps
60 Cal Bike
60 Double Unders/Tuck Jumps
Sunday
Go outdoors and use your fitness.
