Rx
Monday
Independence Day Workout.
Classes at 7Am, 8:30AM, and 9:45AM
Tuesday
E2MOM x 8
Bench Press
8-7-6-5-4-3-2-1
** Build each set
EMOM x 20
M1: Max Burpees to a pull up bar
M2: Max Ring Rows
M3: Max DB Push Press 50/35
M4: 0:30 second plank, 0:30 Second REST
Wednesday
10 Intervals, Each for Time
12/10 Calorie Assault Bike
6 Power Snatch
6 Overhead Squats
2@50%, 2@60%, 2@70%, 2@80%, 2@90% Power Snatch 1RM
** Increase weight every 2 rounds
Rest 1 Minute between intervals
Thursday
Partner Conditioning
Rowing
500-400-300-200-100-200-300-400-500
** P1-Row/P2- Double KB Front Rack Hold. Each partner rows each distance.
Friday
AMRAP 20
50m Sled Push-HEAVY; 25m high bar/25m low bar
14 Goblet Hold Walking Lunges; 7/leg, 50/35
2 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
Saturday
3 Rounds for Time (16 min cap)
25 Deadlifts, 35% 1RM
75 Double Unders
25 Wall Ball Sit-Ups, 20/14
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Independence Day Workout.
Classes at 7Am, 8:30AM, and 9:45AM
Tuesday
Program #1 (18)
4 Rounds – In 3 minutes…
500m Row/30 Cal Row/400m Run
25 Wall Ball
Rest 2 min
Program #2 (10)
In 10 min….
50 Bicep Curls, empty BB
50 Wide Grip Bent Over Row, empty BB
50 TRX Tricep Extensions
Wednesday
Program #1 (16)
EMOM x 4
M1: 6x25m Shuttle Run/150m Row/12 Cal Bike
M2: 30 Sec Alt. Curtsy Lunge, weighted
M3: 30 Sec Skater Burpees
M4: 30 Sec DB Frog Pumps, 1xDB
Program #2 (12)
AMRAP 12
50m Front Rack Carry – HEAVY; 2xKB/DB
8 Goblet/Front Rack Squats
50m Suitcase Carry
8 Suitcase Deadlifts
Thursday
Program #1 (24)
400m Run/500m Row/30 Cal Bike
100 Double Unders/200 Single Unders
20 Alt. Arm DB Thrusters
25 Sprawls
30 Deadlifts
400m Run/500m Row/30 Cal Bike
30 Deadlifts
25 Sprawls
20 Alt. Arm DB Thrusters
100 Ball Slams
400m Run/500m Row/30 Cal Bike
Program #2 (5)
5 Rounds, no rest
20 sec Hang from bar
40 sec Suitcase Hold; 2xDB/KB, heavy
Friday
Program #1 (32)
AMRAP 8
2 Front Squats
2 Alt. Hanging Leg Raises, L+R=2
** Add 2 Reps Each Round; Run/Row/Bike stays constant
Rest 4 min
AMRAP 8
25m High Bar Sled Push, heavyish
25m Low Bar Sled Push
10 Overhead Plate Lunges
Rest 4 min
In 8 Min…
30-20-10
Cal Bike
** 3 Rope Climbs/5 Rope Get-Ups after each interval
Saturday
Program #1 (17)
200m Run/250m Row/15 Cal Bike
40 TRX Rows, feet elevated (NO Pull-Ups)
40 See-Saw Push Press, L+R=1
400m Run/500m Row/30 Cal Bike
40 See-Saw Push Press
40 TRX Rows, feet elevated (NO Pull-Ups)
200m Run/250m Row/15 Cal Bike
Program #2 (12)
AMRAP 14 w/ a Partner
P1: Box Jump
P2: 25m Single Front Rack Carry, L + 25m Single Arm Front Rack Carry, R
** Both perform 5 Burpees at Switch
Sunday
Go outdoors and use your fitness.
