Rx
Monday
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters, 135/95
7 Knees to Elbows or Toes to Bar
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell swings, 72/53
7 Pull-UpsAlso known as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009
Tuesday
Every 1:30 for 8 Rounds. Alternate.
A) 3-5 Bench Press
B) 15 Hand Release Push-Ups
AMRAP 12
16 Single Arm Push Press, 50/35
16 Single Arm OH Waking Lunges, any arm
12/9 Calorie Row
Wednesday
E2MOM x 5
4 Snatch Singles@70-80% from weight 2 weeks ago
On a 25 min Clock…
3 Rounds For Time
400m run
10 Snatches @ 135/95
3 Rope Climbs
** Rest 5:00 **
1 Round For Time
800m run
20 Snatches @ 115/75
6 Rope Climbs
Thursday
Partner Fun!!!
1 Mile Farmers Carry Together, 53’s/35’s.
30 Air Squats each at every switch/drop
** Rest as needed **
For time with your partner
200 Slam Balls
** Must switch every 10 reps
Friday
Every 2:30 for 5 Rounds
10 Back Squats @ 60-65%
15 Banded Glute Bridges
AMRAP 15
10 Alternating Double DB Box Step-Ups, 50’s/35’s
10/8 Cal Assault Bike SPRINT
10 Double DB Burpee Clean and Jerk, 50’s/35’s
10/8 Cal Assault Bike SPRINT
Saturday
50-40-30-20-10 reps for time (10 min cap)
Double-unders
Sit-ups
** Rest 5 min **
AMRAP 18
600m Run
30 Alt. Arm DB Sntach, 50/35
4 Wall Walks
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (16)
15/12 Cal Bike/Row/200m Run
25 Wallball Sit-Ups
30/24 Cal Bike/Row/400m Run
25 Wallball Sit-Ups
45/36 Cal Bike/Row/600m Run
25 Wallball Sit-Ups
30/24 Cal Bike/Row/400m Run
25 Wallball Sit-Ups
15/12 Cal Bike/Row/200m Run
Program #2 (12)
AMRAP 12
12 Alt Leg Plyo Step-Ups
9 Plate Ground to Overhead
6 Lateral Burpee Over Plate
50m Front Rack Carry, 2xKB/DB
Tuesday
Program #1 (20)
E2MOM x 10
5 Deadlifts,BB/2xDB
4 Hang Power Cleans
3 Lungesters
Program #2 (7)
AMRAP 7
150m Run/200m Row/12/9 Cal Bike
20 Seated Bicycles, forward (L+R=1)
20 Seated Bicycles, backward
Wednesday
Program #1 (19)
4 Rounds of 0:40 Sec Work/0:20 Sec Rest.
Rest 1 minute after each round.
M1: Alt. Leg Spidey Mountain Climbers
M2: TRX Body Saw
M3: American Kettlebell Swings
M4: 8/6 Cal SPRINT or 100m SPRINT
M5: Rest
Program #2 (8)
8 min “Up-Ladder”
3 Push-Up Plank Jack
1 L/R Alt. DB Plank Row, 2xDB
3 Push-Up Plank Jack
2 L/R Alt. DB Plank Row, 2xDB
3 Push-Up Plank Jack
3 L/R Alt. DB Plank Row, 2xDB
Etc.
E2MOM: 3 Reverse Burpees
Thursday
Program #1 (40)
With a Partner
Unless stated, P1: Works/P2: Stick Hold of Choice
Buy-In: 800m Run/1km Row/60 Cal Bike (both)
80 Death March Steps, 2xKB/DB (shared)
160 Wallball (shared)
140 Ring Rows (shared)
120 Box Jump Overs (shared)
80 Death March Steps, 2xKB/DB (shared)
Cash-out: 400m Farmer Carry (both)
Friday
Proram #1 (10)
2k Row/120 Cal Bike/1600m Run
Program#2 (22)
50-40-30-20-10
Kettlebell Swings
100-80-60-40-20-10
Double/Single Unders
** 20 TRX Knee Tucks after each set
Saturday
Program #1 (16)
3 Rounds: 4 Min Work/2 min Rest
** Begin reps where you left off
100m Run/150m Row/8/6 Cal Bike
5/5 Single Arm DB Split Jerk, 1xDB
8 Push-Ups
6 Pull-Ups
Program #2 (10)
Buy-In: 100 Penguins, weighted if desired
AMRAP
10 Alt Goblet Side Lunge
10 Plank KB Pull-Throughs
5 Rotating Burpees
Sunday
Go outdoors and use your fitness.
