Monday
RX: 1 Deadlift@80-85%Intensity: Alternate between…
A: 3-5 Deadlifts, light/moderate
B: 5 KB Swing + Sprawl
AMRAP 20
50m BACKWARDS Sled Drag
200m Run/250m Row
20 Pike Push-Ups
Tuesday
E2MOM x 10
15/12 Calorie Assault Bike or Row ALL OUT EFFORT SPRINT
For completion
150 Ab Mat Sit Ups
***EMOM, complete 10 Ring/TRX rows
*** Start with Ring/TRX rows
Wednesday
AMRAP 5 x 4
50ft Double DB Walking Lunges, 50s/35s
8 Front Hop Burpees
10 DB Squat Cleans, 50s/35s
8 Front Hop Burpees
** Rest 2 mins **
Thursday
AMRAP 25
400m Run/500m Row/30-25 Cal Bike
6-10 Barbell Bench Press
1 set of DB “21’s”
15 Toes Elevated Straight leg deadlifts, BB/DB/KB
20 V-Ups+20 Candlestick Toe Touches
Friday
3 Rounds for time
50 Double Unders/100 single unders
15 Push Press, 95/65
12 Pull Ups/Jumping Pulls Ups/15 Ring Rows
** Rest 2 mins **
4 rounds for time
40 Double Unders/80 single unders
10 Push Press 135/95
10 Pull Ups/Jumping Pull ups/12 Ring Rows
** Rest 2 mins **
5 Rounds for time
30 Double Unders/60 single unders
5 Push Press 155/105
8 Pull Ups/Jumping pull ups/10 ring rows
Saturday
For time… (12 min cap)
200m Run (Intensity option: 250m Row/15/12 Cal Bike)
15 Front Squats, 185/135
400m Backward Run (Intensity option: 500m Row/30/26 Cal Bike)
12 Front Squats, 185/135
600m Run (Intensity option: 750m Row/45/40 Cal Bike)
9 Front Squats, 185/135
** Rest 5 Min **
AMRAP 12
8 Power Snatch, 115/85 or 16 Alt. Arm DB Snatch
8 Burpees
30 Lateral Bar Hops
Sunday
Go outdoors and use your fitness.
