Rx
Monday
15 Mins to Establish a 1 RM Push Press
For time (15 min cap)
42-30-18
Calorie Row
Alt. Dumbbell Hang Snatch, 50/35
Tuesday
E2MOM x 5
6 KB Front Rack lunges, HEAVY
6 KB Front Rack Squats
On a 16 min Running Clock
0:00 to 4:30
800m Run
4:30-11:30
AMRAP
8 Deadlifts; 2xKB, 53/35
6 Hang Power cleans
4 Shoulder to Overhead
11:30-16:00
800m run
Wednesday
For time (20 min cap)
100 Double-Unders
10 Squat Cleans, 135/95
5 rope climbs, legless optional
80 Double-Unders
8 Squat cleans, 155/105
4 Rope Climbs
60 Double-Unders
6 Squat cleans, 185/135
3 Rope Climbs
40 Double-Unders
4 Squat Cleans, 225/155
2 Rope Climbs
20 Double-Unders
2 Squat Cleans, 245/175
1 Rope Climb
Thursday
Partner fun!
100 Bench Press 135/95
Everytime a partner breaks, both do 10 burpees together
** Rest 3 mins **
100 American KBS 53/35
Everytime a partner breaks, both hold goblet squat for 30 seconds
** Rest 3 mins **
10X50m Sled SPRINTS, 5 sprints per partner; 4×45 men/2×45
Friday
AMRAP 5
10 Cal Bike
8 Ring Rows
** Rest 2 mins **
AMRAP 5
10 Cal Row
6 Chin Over Bar Pull-Ups
** Rest 2 mins **
AMRAP 5
10 Cal Bike
4 Chest to Bar Pull-Ups
** Rest 2 mins **
AMRAP 5
10 Cal Row
2 Bar Muscle-Ups
Saturday
For time (8 min cap)
30 Air squats
21 Hang Power Snatch (75/55)
25 Air Squats
15 Hang Power Snatch
20 Air Squats
9 Hang Power Snatch
15 Air Squats
** Rest 8 min **
For time (8 min cap)
21 Toes to Bar
12 Hang Power Snatch (115/85)
15 Toes to Bar
9 Hang Power Snatch
9 Toes to Bar
6 Hang Power Snatch
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1
15-14-13-12…4-3-2-1
Wallball
** 200m Run/250m Row/15 cal Bike after each set
Tuesday
Program #1 (20)
EMOM x 20
50m SPRINT/15 Sec Max Cal Bike/20 Sec Max Cal Row
Program #2 (6)
4 Rounds: 20 sec work/10 sec rest. Alternate.
Hollow Hold, left side
Mountain Climbers
Hollow Hold, right side
Wednesday
Program #1 (6)
1000m Row/800m Run/60 Cal Bike
AMRep Alt. DB Snatch
Program #2 (15)
AMRAP 5
Bar Facing Burpees
Right into…
AMRAP 5
5 Plank Rows, 2xDB/KB; L+R=2
5 Plate Pullovers, supine
Right into…
AMRAP 5
10 Overhead Plate Sit-Up
10 Pike Ups/Compressions
Program #3 (5)
7 Rounds
20 sec work/20 sec Rest
Lateral KB Swings
Thursday
Program #1 (40)
AMRAP 7 x 4
100m Run/150m Row/8 Cal Bike
20 Walking Goblet Lunges
10 Weighted Box Step-Ups, 20”
*** Rest 2 Min after each round ***
note: sub-weight vest, if desired
Friday
Program #1 (10)
EMOM x 10
10 Deadlifts, BB or 2xDB/KB; heavyish/unbroken
7 Ball Slams
Program #2 (9)
3 Rounds: 30s work/30s rest. Alternate.
M1: Lateral Shoulder Raise, 2xDB
M2: Front Raise, 2xDB
M3: Upright Row, 2xDB
Program #3 (8)
AMRAP 8
6 Push-Ups
8 Alt. Hang Power Cleans and Press
10 Alt. Russian Twists, 1xKB/DB
Saturday
Program #1 (18)
Buy-In: 1000m Row/800m Run/60 Cal Bike
Then…
6 Rounds
2 Wall Walks
4 Man-Makers
8 Tuck Rocks
Cash-Out: 500m Row/400m Run/30 Cal Bike
Program #2 (8)
4 Rounds: 40s Work/20s Rest. Alternate.
M1: Alligator Rolls
M2: Rotational Mountain Climber, slow/continuous
Sunday
Go outdoors and use your fitness.
