Rx
Monday
5-6 Back Squats@80-85%
5 Rounds for Time
50m HEAVY Sled Push
15/12 Calorie Assault Bike
12 Double DB Hang Clean and Jerks, 50’s/35’s
Tuesday
EMOM x 32
M1: 15/12 Calorie Row
M2: 6 Touch-and-Go Power Cleans@135/95
M3: 13/10 Cal Assault Bike
M4: 50 Double-Unders or 0:30 seconds of work
Wednesday
Every 1:30 for 8 Rounds
A: 1 Bench Press, build to a heavy for the day
B: Max Hand release Push-ups in 0:30 Secs
8 min Up-Ladder
2 Wall Balls, 20/14
2 American Kettlebell Swings, 53/35
Add 2 Wallball and 2 American Kettlebell Swings every round (2-2,4-4, 6-6, etc.)
** Rest 3 mins **
4 Rounds For Time
X Wallball
Y American Kettlebell Swings
Note: X and Y = the reps from the highest completed round of the Up-Ladder
Thursday
AMRAP 25
400m Run/500m Row/30/25 Cal Bike
1 set of Barbell “21’s”
12 Box Dips
16 Barbell Back Rack Step-Ups, 8 ea leg
50m Double Kettlebell Front Rack Carry
Friday
Every 0:30 seconds for 25 rounds
1 Deficit Deadlift@70-75%
For time (18 min cap)
4-8-12-16-20
Deadlifts 225/155
2-4-6-8-10
Wall Walks
***300/250m row after each set.
Saturday
With a Partner…
0-10min: Synchro Mile Run
10-20min: 140 Cal Row
20-30min: 8 min AMRAP You-Go-I-Go “Cindy”
30-40min: Synchro Mile Run
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Every 2:30 for 5 rounds
5-6 Tempo Back Squats (41×1)
5 Rounds for Time
50m HEAVY Sled Push
15/12 Calorie Assault Bike
12 Hang Clean and Jerks, 2xDB
Tuesday
EMOM x 32
M1: 15/12 Calorie Row
M2: 6 Touch-and-Go Power Cleans, BB/2xDB
M3: 13/10 Cal Assault Bike
M4: 50 Double-Unders or 0:30 seconds of work
Wednesday
Every 1:30 for 8 Rounds
A: 1 Bench Press, build to a heavy for the day
B: Max Hand Release Push-ups in 0:30 Secs
8 min Up Ladder
2 Wall Balls, 20/14
2 American Kettlebell Swings, 53/35
Add 2 Wallball and 2 American Kettlebell Swings every round (2-2,4-4, 6-6, etc.)
** Rest 3 mins **
4 Rounds For Time
X Wallball
Y American Kettlebell Swings
Note: X and Y = the reps from the highest completed round of the Up-Ladder
Thursday
AMRAP 25
400m Run/500m Row/30/25 Cal Bike
1 set of barbell “21’s”
12 Box Dips
16 Barbell Back Rack Step-Ups, 8 ea leg
50m Double Kettlebell Front Rack Carry
Friday
Every 0:30 seconds for 25 rounds
1 Deficit Deadlift, moderate/heavy
For time (18 min cap)
4-8-12-16-20
Deadlifts,
2-4-6-8-10
Wall Walks
*** 300/250m row after each set
Saturday
With a Partner…
0-10min: Synchro Mile Run/120 Cal Bike
10-20min: 140 Cal Row, shared
20-30min: 8 min AMRAP You-Go-I-Go “Cindy”
30-40min: Synchro Mile Run/120 Cal Bike
Sunday
Go outdoors and use your fitness.
