Rx
Monday
20 mins to build to a heavy back squat for the day
9 min Up-Ladder
1 Single Arm Hang KB Clean, 53/35
1 Front Rack Single Arm Reverse Lunge; each leg
1 Single Arm KB Shoulder to Overhead
** Complete the complex with right arm first, then left arm
** Add 1 rep each round (e.g. 2 right/2 left, 3 right/3 left, etc.)
Tuesday
Teams of 2 Partner Fun!
AMRAP 30
100 Calorie Row
80 Wall Balls, 20/14
60 American Kettlebell Swings, 53/35
40 Box Jumps, 30/24
20 Double Kettlebell Box Step Up Overs, 53/35
** Break reps as desired.
Wednesday
E2MOM x 5
100m run
5 Push Press, building each round
For time (15 min cap)
20-15-10
Calorie Assault Bike
Double Dumbbell Snatches, 50/35
Burpee Jumping Pull-Ups
Thursday
AMRAP 7
5 Bench Press
2 Rope Climbs/4 Rope Get Ups
** Rest 2 mins **
AMRAP 7
50m Sled Push-Heavy; no running
50m Double Overhead KB/DB Carry
** Rest 2 mins **
AMRAP 7
25 Ab Mat Sit-Ups
15 Slam Balls
Friday
EMOM x 10
1 Power Clean
For time (15 min cap)
1000m row
Then…
7 rounds of “The Chief”
3 Power cleans 155/105
6 Push Ups
9 Air Squats
Saturday
AMRAP 18
Partner 1: 50cal/40cal row; Partner 2: Wall-sit, bike stops if P2 rests.
Partner 2: 50cal/40cal row; Partner 1: Wall-sit, bike stops if P1 rests.
50 Toes to bar, accumulated; one person works while the other does a bar hang
50 Synchronized Goblet Squats, 70/50
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1
3 Rounds
Row/Bike Cals
Wallball
Renegade Row, 2xDB
Program #2
AMRAP
10 Sec L-Hang (sub-seated 10/10 Single Leg Seated Pike-Ups)
8 KB Squat Swings
Program #3
12 High Pulls, BB/2xDB
12 Lateral Shoulder Raises, 2xDB/change plates
12 Bent Over Y-Raise, 2xDB/change plates
Rest 1 min
Tuesday
Program #1 (40)
1600m Run/120 Cal Bike/2 km Row
25 Alt. Arm Devils Press
800m Run/60 Cal Bike/1 km Row
15 Alt. Arm Devils Press
400m Run/30 Cal Bike/500m Row
10 Alt. Arm Devils Press
400m Run/30 Cal Bike/500m Row
15 Alt. Arm Devils Press
800m Run/60 Cal Bike/1 km Row
25 Alt. Arm Devils Press
1600m Run/120 Cal Bike/2 km Row
Wednesday
Program #1 (20)
AMRAP 20
400m Run/30 Cal Bike/500m Row
15 Hang Cleans, BB/2xDB
20 Lateral Hop Overs
400m Run/30 Cal Bike/500m Row
15 Shoulder To Overhead, BB/2xDB
20 Lateral Hop Overs
400m Run/30 Cal Bike/500m Row
Program #2 (8)
Tabata – (20sec work/10 sec Rest) x 8 intervals
Odd: Ball Slam Sprint
Even: Overhead Slamball Hollow
Thursday
Program #1 (24)
AMRAP 6
5 Deadlifts
5 Lateral Burpee Overs
** Rest 3 min **
AMRAP 6
50m High Post Sled SPRINT, light/mod
50m Low Post Sled SPRINT, light/mod
10 DB Strict Press, 2xDB
** Rest 3 min **
AMRAP 6
8 Bench Plate Pullovers
10 Plate Chest Press
20 Bench Knee Tucks
Program #2 (5)
5 Rounds, no rest
12 Sec Russian Twist, L+R=1; min 10 reps
48 Sec Supine Knee Tuck Windshield Wipers, slow
Friday
Program #1 (30)
E5MOM x 6
40 Double Unders/80 Speed Steps
3 Rope Climbs/5 Pull-to-Stands
12 Bench/Box Dips
12 Crush Grip DB Curl, 1xDB
100m Run/300m Bike
Saturday
Program #1 (22)
AMRAP 6
50 DU/100 Speed Steps
10 Goblet Squats
Right into…
AMRAP 6
20 Alt. Russian Step-Ups
10 Box Dips
Right into…
4km Bike/2km Row/1600m Run
Program #2 (7)
AMRAP 5
5 Archer Rocks
10 Plate Reach-Ups
20 Tall Plank Knee-to-Elbow
40 Flutter Kicks
Sunday
Go outdoors and use your fitness.
