Rx
Monday
Every 2:30 for 8 rounds
2 Back Squats@90%+
AMRAP 7
25ft Double DB front rack walking lunges, 2×50/35
6 DB Burpees
Tuesday
7 mins to Build to a Heavy Weighted Strict Pull Up
(Scaled: EMOM x 7 – 15-20 Ring Rows)
** Rest 2 mins **
For time
Buy In: 1000/900m Row
Then…
30 Alternating DB snatches, 50/35
40 Empty Barbell Front Rack Step-Ups, 45/35
20 Alternating DB Snatches
30 Empty Barbell Front Rack Step-Ups
10 Alternating DB snatches
20 Empty Barbell Front Rack Step-Ups
Then…
Cash-Out: 500/450m Row
Wednesday
Age Online Qualifier Workout #1
5 Rounds for Time (20 min cap)
15 Handstand Push-Ups
15 DB Shoulder to Overhead, 2×50/35
15 Calorie Row
Thursday
You-Go-I-Go Partner Euphoria!!!!
10 Rounds For Time (5 each person)
18/15 Calorie Assault Bike
50m Sled Push, 4×45/2×45 plates
25 Air Squats
Friday
EMOM x 15
Build to a Max weight for the complex of…
1 Power Clean+2 Hang Squat Cleans
** Rest 2 mins **
EMOM x 7
1 Power Clean+2 Hang Squat Cleans @ heaviest weight used for Part 1
Saturday
EMOM x 21
Minute 1: 12/9cal Row
Minute 2: 12 Ball Slams
Minute 3: 12 Box Jump Overs (24″/20″)
** Add 1 cal/rep to each movement each round
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (30)
100 DB Deadlifts, 2xDB/KB
80 DB Bench Press, 2xDB/KB
60 DB Cleans, 2xDB/KB
40 DB Bench Press, 2xDB/KB
20 DB Deadlifts, 2xDB/KB
Tuesday
Program #1 (18)
1km Row/800m Run/60 Cal Bike
750m Row/600m Run/45 Cal Bike
500m Row/400m Run/30 Cal Bike
250m Row/250m Row/15 Cal Bike
** 10 Burpee Knee to Elbow after each interval
Program #2 (8)
EMOM x 4 Rounds
M1: 12 Alt. Single Arm Thrusters, 2xDB/KB
M2: 30 sec Leg Lift Overs, L+R=1
Wednesday
Program #1 (31)
5 Rounds: 40sec Work/20 sec Rest; Rotate
** 90 sec Rest after each round
Reverse Grip Battle Rope Alt. Waves
Tire Jump Through
Push-Up Knee Tuck, R + Push-Up Knee Tuck, L
Wall-Sit, weighted
100m Sprint/8 Cal Bike Sprint
Thursday
Program #1 (14)
EMOM x 7
5 Deadlifts (30×1)
Program #2 (6)
21-15-9
Goblet Squat Jumps, 1xDB/KB
Z-Press, 2xDB
Program #3 (8)
8 min Up-Ladder
100m Run/8 Cals
8 Plyo Box Step-Ups, 4 Left/4 Right
** Add 4 Reps each round; Run/Cals stay the same
Friday
Program #1 (14)
AMRAP 14 with a Partner…
100m Run, together
20 Back-to-Back Rotating Medball Passes, 10 left/10 right
18 Standing Medball Chest Passes, 9 each
16 Burpee Over Partner, 8 each
20m Wheelbarrow Walk, 10m each
Program #2 (16)
1000m Row/800m Run/60 Cal Bike
30 Reverse Burpees
50 Push Press, BB or 2xDB/KB
1000m Row/800m Run/60 Cal Bike
Saturday
Program #1 (15)
5 Rounds – 30 sec work/30 sec Rest; Rotate.
DB Burpee Power Cleans, 2xDB
Lateral Hop Overs
Kettlebell Swings
Program #2 (14)
50 TRX Mountain Climbers (L+R=1)
400m Run/30 Cals
50 Alt. Arm Snatch
400m Run/30 Cals
50 Russian Twists (L+R=1)
Sunday
Go outdoors and use your fitness.
