Rx
Monday
E3MOM x 5
3 Deadlifts@85-95%
15 HEAVY Russian Kettlebell swings, Athletes choice
4 Rounds for time
200m Sandbag Run, Athletes Choice
15 Sandbag Squats, Same sandbag as the run
12 Kettlebell Hang Snatches, 35/26
Tuesday
EMOM x4
2 strict press@90%+
** Rest 1 min **
EMOM x 4
5 Push Press@75-85%
AMRAP 12
12/8 Assault Bike SPRINT
Max set of Unbroken Push Ups
15 Ring Rows
Wednesday
In 3 min…
15 Clean and Jerks, 115/75
15 Bar Facing Burpees
Max Cal row in remaining time
** Rest 90 sec **
In 3 min…
12 Clean and Jerks, 135/95
15 Bar Facing Burpees
Max Cal row in remaining time
** Rest 90 sec **
In 3 min…
9 Clean and Jerks, 155/105
15 Bar Facing Burpees
Max Cal row in remaining time
** Rest 90 sec **
In 3 min…
6 Clean and Jerks, 185/135
15 Bar Facing Burpees
Max Cal row in remaining time
Thursday
AMRAP 25
150 Single-Unders
10 BB Biceps Curls
10L/10R DB/KB Walking Lunges
50m Double Overhead DB/KB Carry
Friday
“Wood”
5 Rounds
400m Run
10 Burpee Box Jumps, 24/20
10 Sumo Deadlift High-Pulls, 95/65
10 Thrusters, 95/65
***Rest 1 Minute after each round.
Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Saturday
EMOM x 30
Minute 1: 10 Hollow rocks
Minute 2: 6 DB/KB Front Squats
Minute 3: Max Cal Row or Bike
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (6)
4 Min Max Effort Russian KB Swings, heavy
** Every break = 5 Sit-Ups, performed after 4 min cap.
Program #2 (20)
EMOM x 5 Rounds
M1: 10 Alt. Arm Devils Press
M2: 10 Knees to Elbows
M3: 10 Sandbag Cleans
M4: 12/8 Cal SPRINT or 4x25m Shuttle SPRINT
Tuesday
Program #1 (10)
20 Rounds
3 Sumo Deadlifts
3 Pike Push-Ups
Program #2 (19)
3 Rounds – 5 min work/2 min rest
200m Kettlebell Farmers Carry
AMRAP in remaining time
10 Goblet Squats
12 Sit-Ups
Wednesday
Program #1 (15)
30-20-10
Russian Twists, weighted, L+R=1
DB Suitcase Lunges, 2xDB/KB, L+R=2
** At GO! and after each set, complete 400m run/500m Row/30 Cal Bike
Program #2 (10)
AMRAP 10, with a Partner…You-Go, I-Go!
8 Push Press
8 180º-Burpees
8 Medball Pass Sit-Ups, each
Thursday
Program #1 (18)
In 4 min…45 Cal Bike/Row or 600m Run
Then…
AMRAP 10
8 Weighted Box Step-Ups, 2xDB
10 Alt. Arm DB Clean and Split Jerk
20 Double Unders (2x Singles)
Then…
In 4 min…45 Cal Row/Bike or 600m Run
Program #2 (12)
With a Partner…
4 Rounds. EACH Partner shall complete each couplet before advancing.
P1: 100m Run/12 Cals, P2: AMRAP Lateral Goblet Squats
P1: 100m Run/12 Cals, P2: AMRAP Archer Rocks
P1: 100m Run/12 Cals,P2: AMRAP See-Saw Bench/Floor Press
Friday
Program #1 (14)
(20 sec work/10 sec rest)
Rest 1 Minute after each Tabata
T1: Medball Mountain Climbers
T2: Medball Overhead Alt. Step-Back Lunge
T3: TRX Kneeling Roll-Out
Program #2 (12)
AMRAP 12
10 DB Zottman Curls, 2xDB
15 Bentover Crush Grip Rows, 1xKB
30 sec Bar Hang, accumulated
Rest 90 sec
Saturday
Program #1 (30)
50-40-30-20-10
KB Swing to Sprawl
TRX Knee Tucks
Cal Bike/Row or 600/500/400/300/200m Run
Sunday
Go outdoors and use your fitness.
