Rx
Monday
3 Rounds for total reps
1 Minute of Wall Balls, 20/14
1 Minute Sumo Deadlift High Pulls, 75/55
1 Minute Box Jumps, 20″
1 Minute Push Press, 75/55
1 Minute Row for Cals
1 Min Rest
Tuesday
Every 2:30 for 6 rounds
1 Bench Press@90%+
12 Barbell Bent Over Rows
AMRAP 12
12/8 Calorie Bike
10 DB Hang Power Cleans, 50/35
10 Push Ups, hands on DBs
Wednesday
E2MOM x 4
10-20 Banded Strict Pull- Ups
For time
10-8-6-4-2
Thrusters, 115/75
Pull Ups
** Rest 5 mins **
21-18-15-12-9-6-3
Thrusters, 75/55
Ring Rows
Thursday
3 Rounds for Intervals
500/450m Row
20 DB/KB Farmer Carry Walking Lunges
400m Run
20 Kettlebell Swings
20/15 Calorie Bike
15 Burpees
** Rest 2 mins between each round **
Friday
E2MOM x 6
2 Clean and Jerks; singles
For time (15 min cap)
5-4-3-2-1
Rope Climbs, no jump
Clean and Jerks
Men: 135-165-185-205-225
Women: 95-115-135-145-155
Saturday
4 Rounds (10 min cap)
15 Bench Press, 135/95
15/12 Cal Row
60 Double Unders
** Rest 5 min **
AMRAP 10
20 Burpees
5 Handstand Push-Ups
30 sec Handstand Hold
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (30)
EMOM for 5 Rounds
M1: 40 Sec Cal Row/Bike or 6x25m Shuttle
M2: 40 Sec Rope Climbs/Get-Ups
M3: 30 Sec Wall-Sit MB Twists
M4: 30 Sec Medball Squat Cleans
M5: 30 Sec KB Plank
** Rest 1 minute **
Program #2 (5)
3 Rounds
1 set of Barbell 21’s
1 min rest
Tuesday
Program #1 (27)
In 7 minutes…
200m Run/250m Row/15 Cal Bike
2 Tire Flips
200m Run/250m Row/15 Cal Bike
4 Tire Flips
200m Run/250m Row/15 Cal Bike
AMRAP Tire Flips
** Rest 3 minutes **
7 min AMRAP
10 KB Swings
3 Sprawl Pull-Ups
** Rest 3 minutes **
In 7 Minutes…
80 Double Unders/2x Single
10 Wall Ball
80 Double Unders/2x Single
20 Wall Ball
80 Double Unders/2x Single
AMRAP Wall Ball
Wednesday
Program #1 (24)
AMRAP 24
Accumulate Max Bar Hang
**Each time you drop, complete
40 TRX Knee Tucks
25m Single Arm Overhead Carry, left
10 Push Press, left
25m Single Arm Overhead Carry, right
10 Push Press, right
300m Run/350m Row/45 Cal Bike
Program #2 (5)
5 Rounds; no rest
12 sec Push-Ups
48 sec PVC Floor Press, no stopping
Thursday
Program #1 (36) – Weight vest optional
12 minutes to complete…
4 min Max Step-Ups
Rest 1 min
800m Run/1000m Row/60 Cal Bike
12 minutes to complete…
4 min Max Burpees
Rest 1 min
800m Run/1000m Row/60 Cal Bike
AMRAP 12
3 Burpees
2 Step-Ups
** Add 2 Step-Ups each round. Burpees stay constant
Friday
Program #1 (16)
AMRAP 16
30 Push-Ups
30 Hang Power Cleans, BB/2xDB
30 Sit-Ups
Program #2 (10)
With a Partner…
3 Rounds Each. You-Go-I-Go
P1: 15 Cal Bike/Row or 300m Run
P2: 6/6 Mixed Grip Pull-Ups
** Partners may not work the same movement at the same time.
Saturday
Program #1 (18)
50-40-30
Cal Row/Bike (600-500-400m Run)
Alt. Arm DB Snatch
Hanging Knee Raises
Program #2 (10)
AMRAP 10
30 Double Unders/60 Single Unders
15 Deadlifts
Sunday
Go outdoors and use your fitness.
