Rx
Monday
Every 1:30 for 20 rounds
1 power snatch+1 Squat snatch+1 Overhead squat
Tuesday
E2MOM x 6
6 Back Squats @ 75-85%
4 rounds
1:00 Max Assault Bike Cals
0:45 Max DB Push Press 50/35
0:30 Max Lateral Burpees Over The Bar
1:00 REST
Wednesday
Half Murph
800m run
10 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
OR
50 pull ups
100 push ups
150 air squats
***Break this up as you see fit.
800m run
Note: Vest optional.
Thursday
Partner Workout
For time
400m Small Sled Forward Pull, 135/115
** Break up distance as desired
Rest 5 mins
For time, You-Go-I-Go
5 rounds each
100m Prowler Push, 90/50
Rest 5 mins
For time, You-Go-I-Go
30 Rope Climbs.
Friday
3 Rounds for time
15/12 Cal row
10 Bench Press, 135/95
Rest 2 mins
3 Rounds for time
18/15 Cal row
8 Bench Press, 155/105
Rest 2 mins
3 Rounds for time
21/18 Cal row
6 Bench Press, 185/135
Saturday
With a Partner (20 min cap)
Buy-In: 50 Devil’s Press
100 Double Unders
42 Toes to bar
100 Double Unders
30 Toes to bar
100 Double Unders
18 Toes to bar
100 Double Unders
Cash-Out: 50 Devil’s Press
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (10)
AMRAP 10
300m Run/24 Cal Bike/350m Row
7 Deadlifts
5 Hang Power Cleans
3 Squat Cleans
Program #2 (19)
Tabata: (20 sec work/10 sec rest)x8 intervals. 1 min rest between ea.
T1: Shoot-Thrus
T2: DB Bear Crawl
T3: TRX Plank Hold, hands in TRX (scale up: Toes on medball)
T4: Jumping Ball Slams
Tuesday
Program #1 (35)
AMRAP 35
400m Run
3 Rounds of “Cindy”
1 Rounds of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
Wednesday
Program #1 (18)
1 min work/30 sec rest x 4 Rounds
M1: Alt. Arm DB Snatch + Push Press
M2: Leg Wipers, supine or hanging
M3: Alt. Leg DB Romanian Deadlift, 1xDB/KB
Program #2 (12)
Goal: 1500m Row/90 Cal Bike
Min 1 – 1 Burpees
Min 2 – 3 Burpees
Min 3 – 5 Burpees
** Continue adding 2 burpees each min
Thursday
Program #1 (29)
AMRAP 7
50m Arms Overhead Forward Sled Pull
15 Plate Ground-to-Overhead
Rest 4 min
AMRAP 7
2 Rope Climbs/4 Pull-to-Stand
20 Seated Bicycles, forward
20 Seated Bicycles, backward
Rest 4 min
7 min Up-Ladder
5 Wallball Sit-Ups
5 Wallball Shots
** Add 1 rep to each every round (i.e. 5-5, 6-6, 7-7, etc.)
Friday
Program #1 (16)
With a partner…
200 Cal Bike. Switch every 10 Cals
P1 works, P2 Rests
Program #2 (16)
4 Rounds – 30 sec Work/30 sec Rest
M1: Weighted Bulgarian Split Squat, Left
M2: Weighted Bulgarian Split Squat, Right
M3: Alt. Plank DB Rows
M4: Handstand Hold
Saturday
Program #1 (10)
27-21-15
Cal Row
Burpees
Program #2 (16)
AMRAP 16
5 DB Deadlift + Box-Step-Overs
50m Farmer Carry
100 Single Unders
200m Run/250m Row/15 Cal Bike
Sunday
Go outdoors and use your fitness.
