Rx
Monday
** Rest 3 mins **
EMOM5
3 reps@80-85% of that heavy hit for the day
AMRAP 7
10/8 Cal Bike or Row
6 DB Box Step Up Overs, 2×50/35; 24″/20″
Tuesday
E2MOM x7
1 power clean+2 hang power cleans
** No percentage. Based off feel. Build as desired.
For time (15 min cap)
40-30-20-10
Hang power cleans, 95/65
Hand Release Push-Ups
Wednesday
“Peyton”
AMRAP 20
10 Chest to Bar Pull-Ups
10 DB Thrusters, 2×50/35
** E2MOM complete 40 double-unders/80 single-unders
At the 20:00 mark, complete a 2 mile run.
Thursday
For time
100 empty barbell biceps curls
***Each time rest is taken with the bar not in the athlete’s hands, run 100m.
** Rest 2 mins**
For time
150 Banded triceps extensions
** Rest 2 mins **
For time
100 Calorie Row
** Rest 2 mins **
For Rep Count
3 attempts at max UNBROKEN reps to failure of empty barbell bench press.
*** No more than 3 min rest between attempts
Friday
Every 1:30 for 6 rounds
15/12 ALL OUT Assault Bike Sprint
AMRAP 12
15/12 Calorie Bike – Above 70% of your top RPMs noted from Part 1.
16 Single Arm DB Overhead Walking Lunge; 8 ea. leg, 50/35
16 Feet Elevated Ring Rows
Saturday
AMRAP 20 w/ a Partner: You-Go-I-Go
10 Push Jerks, 135/95
20 Wall Ball, 20/14
40 Double-Unders
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (17)
3 Rounds: 1 min at each station. 1 min rest after each round.
1 min Box Jumps
1 min Bear Crawl w/ KB Pull Through
1 min Cal Bike
1 min Alt. Single Arm KB Swing
1 min TRX Plank Hold
1 min Rest
Program #2 (12)
400m Run
40 Sit-Ups
30 Pike Push-Ups
Right into…
2 Rounds
200m Run/250m Row/15 Cal Bike
20 Sit-Ups
15 Pike Push-Ups
Tuesday
Program #1 (13)
AMRAP 5
3 Burpees
5 Wall Ball
Rest 3 min
AMRAP 5
Burpee Pull-Ups
Program #2 (15)
4 Rounds
In 3 minutes complete…
15 Ball Slams
20 See-Saw Z-Press, 2xDB/KB
AMRep Double/Single Unders
** 1 minute rest after each round
Wednesday
Program #1 (18)
12 Rounds
200m Run/250m Row/15 Cal Bike
5 Sumo Deadlifts; heavyish/unbroken
Program #2 (12)
EMOMx3 Rounds.
M1: 10-20 Skull Crushers; 2xDB
M2: 10-20 Bicep Curls; empty BB
M3: Hollow Rocks
M4: Rest
Thursday
Program #1 (45)
1 mile Suitcase Carry, 2×50/35
** Each time weight is dropped, complete 20 air squats
Any time remaining on the clock…AMRep Box Step-Ups, 1xDB 20/15, if no vest
*** Weight vest optional
Friday
Program #1 (15)
E3MOM x 5 rounds, complete the following:
8/8 Alt. Single Arm DB/KB Snatch
6 Lateral Burpees Over DB/KB
100m Run/150m Row/8 Cal Bike
Program #2 (12)
AMRAP 12
5 Half Turkish Get-Up, left
5 Half Turkish Get-Up, right
40 Second Bar Hang, accumulated
Rest 90 sec
Saturday
Program #1 (12)
3 Rounds: 30 sec work/30 sec rest: Alternate
TRX Mountain Climbers
Alt. Arm DB Clean
Air Squats
Rest 1 min after each round
Program #2 (14)
Team of 3. Waterfall Style.
P1 completes all reps of Movement 1 before P2 can begin Movement 1, etc.
Partners shall not be working the same movement at the same time.
AMRAP 14
40 Double-Unders/2xSingles
20 Russian KB Swings, heavy
10 Strict Press
Sunday
Go outdoors and use your fitness.
