Rx
Monday
M1: 14/11 Calorie Row
M2: 8 Burpee Box Jump Overs 24/20
M3: 12/9 Cal Assault Bike
M4: 2 Rope Climbs or 4 rope get ups
Tuesday
Starting with an empty barbell…
5 mins to Establish a heavy Strict Press
** Rest 2 mins **
Starting with an empty barbell
6 mins to Establish a Heavy 10 rep Push Press
5 Rounds For Time (20 min cap)
30 Slam Balls
25 Ring Rows
20 Hand Release Push-Ups
Wednesday
Every 2:30 for 5 rounds
6-8 Back Squats@80-75%.
AMRAP 6
6 DB Thrusters, 50’s/35’s
25 Double-Unders
** Rest 2 mins **
AMRAP 6
Repeat. Continue from where you left off.
Thursday
10-8-6-4-2 Minutes on Row or Bike
50m LIGHTweight sled walk after each interval
Accessory Work
3 Rounds
Max unbroken set of ring dips/bench dips
10 DB Bench Press+Flys.
20 RDL Marches; 10 each leg, 2xDB
Friday
E2MOM x 5; Build
2 Hang Power Cleans, athlete’s choice
2 Hang Squat Cleans
AMRAP 4 x 5
200m Run
15 Hang Power Cleans, 135/95
200m Run
Max toes to bar in remaining time
Rest 2:00 between intervals
Saturday
50 Rounds (18 min cap)
1 Burpee
2 Handstand Push-Ups
3 Box Jumps, 30/24
** Rest 5 min **
7 Rounds (12 min cap)
7 L-Sit Pull-Ups
7 Power Snatch, 75/55
7 Reverse Burpees
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (30)
AMRAP 30
Max Row/Bike
Every 6 min
2 Rounds
4 Pike Push-ups
6 DB Burpee Box Step-Over, 2xDB
8 Alt DB Snatch, 1xDB
10 Air Squats
Tuesday
Program #1 (30)
AMRAP 8
6 Kneel-To-Stand Battle Rope Waves
8 Battle Rope Jump Slams
5/5 Single Arm KB Swing from Park
Rest 3 min
AMRAP 8
8 Goblet Squat + Curl, 1xKB/DB
20 Single/Double Unders
Max Push Press, empty BB
Rest 3 min
AMRAP 8
4 Tire Flips
10 Alt. Prisoner Jump Lunges
20 Feet Elevated (on tire) Mountain Climbers
Wednesday
Program #1 (25)
5 Rounds: 3 min work/2 min rest
200m Run or 15/12 Cal Row/Bike
15 V-Ups
10 Squat Cleans, BB/2xDB
Max Lateral Burpee Overs
Program #2 (5)
5 Rounds – No Rest
15 Seconds Strict Pull-Ups/Table Row
45 Seconds Ball Slams
Thursday
Program #1 (29)
AMRAP 12
50m Low Sled Push
10 Front-to-Behind Neck Plate Press
50m High Sled Push
15 Bent Over Plate Row
** Rest 5 min **
40-30-20-10
Box Jumps
300m Run/350 Row/24 Cal Bike after each set
Friday
Program #1 (16)
Bike/Row Pyramid
1 min Max Effort : 2 min light paddle/pedal
2 min Max Effort : 1 min light paddle/pedal
2 min Max Effort: 30 sec light paddle/pedal
2 min Max Effort : 1 min light paddle/pedal
1 min Max Effort : 3 min light paddle/pedal
1 Min Max Effort
Program #3 (12)
AMRAP 12
48 Double/Single Unders
20 Wall-Sit + Press-Out (weight of choice)
15 Ball Slam + Over Shoulder
Saturday
Program #1 (35)
Teams of 2. Break reps as desired
P1: works; P2: Single Unders
Buy in: 120 Plank + DB Pull-Thru (L+R=2; both)
1000m Run/1250 Row/2500m Bike (shared)
60 Power Cleans + Press (BB,2xDB; shared)
120 Sumo Deadlifts (BB, 2xDB; shared)
60 Front Squats (BB from the floor, 2xDB; shared)
1000m Run/1250 Row/2500m Bike (shared)
Cash out: 200m Overhead Plate Walk (both)
Sunday
Go outdoors and use your fitness.
