Rx
Monday
10 front squats
** From the ground
3 rounds for time (15 min cap)
30 Thrusters, 45/35
20 Hang power cleans, 45/35
10 Strict Press 45/35
** dropping an empty barbell will result in an immediate 50 burpee penalty.
Tuesday
For time
100 Goblet Squats, 50/35
80 Alternating DB snatches
60 Cal Row
40 American KBS, 50/45
20 Alt Arm Devil Press
Buy Out-800m run
Wednesday
E3MOM x 4
20 Cal Bike or Row
12 Burpee Box Jump Overs, 24/20
Immediately into….
E3MOM x 4
20 Cal Row or Bike (opposite of above)
20 Wall Balls, 20/14
Immediately into…
E3MOM x 4
300m Run
10 DB Thrusters, 2×50/35
Thursday
On a 30 min running clock….
5 Rounds
6-10 Bench Press. Heavier go 6, lighter go 10
2 Rope Climbs or 4 rope get ups
** Rest 2 mins **
400m Backwards sled drag
** Rest 2 mins **
4 Rounds
30 Slam Balls
30 Step-Ups w/ Slam Ball, 24/20
Friday
Every 2:30 for 6 rounds
3 Strict Press @ 85%+
5 SA DB Strict Press, each arm
10 DB Bent Over Row, each arm
For time
100-80-60-40-20
Double-Unders
25-20-15-10-5
Single Arm DB Push Press, each arm.
Pull Ups
Saturday
“SQT”
3 Rounds for time
10 Ground-to-Overhead, 95/65
50m x 4 Shuttle Run
** Rest 5 min **
21-15-9 reps for time
Knees-to-elbows
Ring Dips, strict
** Rest 5 min **
30-20-10
Cal Bike/Row
Extra-Squat Burpees
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (40)
Opposing Ladders – KB Swings:Burpees
20 KBS – 1 Burpee
19 KBS – 2 Burpees
18 KBS – 3 burpees
etc….until
1 KBS : 20 Burpees
If finished, with time remaining…
AMRAP
50m Suitcase Carry, Left (1x DB/KB)
50m Suitcase Carry, Right (1x DB/KB)
Tuesday
Program #1 (19)
4 rounds. 1 min each station.
Wallball
Sumo Deadlift High-Pulls
Box Jumps
100m Run/150m Row/8 Cal Bike
Rest 1 minute
Program #2 (8)
AMRAP 8 with a Partner
P1: 8 Pike-Ups on Box
P2: Mountain Climbers
** After P1 & P2 complete a full round, perform 10 Medball Chest Passes
Wednesday
Program #1 (19)
In 5 Min…
600m Run/750m Row/1500m Bike
AMRAP Box Step-Overs, weighted
Rest 2 Min
In 5 min…
600m Run/750m Row/1500m Bike
AMRAP Plate Ground to Overhead
Rest 2 Min
In 5 min…
600m Run/750m Row/1500m Bike
AMRAP Pull-Ups
Program #2 (8)
AMRAP 8
5 Pike Push-Ups
7 Knees to Elbows
Thursday
Program #1 (20)
AMRAP 20
400m Run/500m Row/30 Cal Bike
25 Push-Ups
25 Lunges
25 Burpees
** weight vest optional
Program #2 (8)
Tabata: 8 Intervals: 20sec work/10 sec rest.
T1: Bottom of squat hold
T2: Hanging Leg Raises
** weight vest optional
Friday
Program #1 (31)
3 Rounds – 40 sec Work/20 sec rest. 1 min rest after each round.
Single Arm Front Rack Wall Sit, Left (1xKB/DB)
Handstand Hold
Single Arm Front Rack Wall Sit, Right (1xKB/DB)
Wall Donkeys
** Rest 5 Minutes **
AMRAP 14
50 Double/Single Unders
5 DB Busters, 2xDB
50 Lateral Bench Jumps
10 DB Plank Row, 2xDB; L+R=1
Saturday
Program #1 (30)
Break Reps/Meters/Cals as desired
3000m Run/3750m Row/225 Cal Bike
140 Ring Rows
80 Medball Squat Cleans
60 Pike Push-Ups
Then…
Cash-Out: 100 V-Ups
Sunday
Go outdoors and use your fitness.
