Rx
Monday
3 Banded Deadlifts
25 Banded Good Morndings
9 min Up-Ladder
1 Wall Walk
2 Deadlifts 185/135
2 Wall Walks
4 Deadlifts
** Add 1 Wall Walk and 2 Deadlifts each round
Tuesday
Every 2:15 for 5 Rounds
8-12 Banded Chest to Bar Strict Pull Ups
“Jackie”
For time
1000m Row
50 Thrusters, 45/35
30 Pull-Ups
Wednesday
Buy In: 800m run
5 Rounds
8 Ground to Overhead, 135/95
10 Bar facing Burpees
Buy Out: 800m run
Thursday
AMRAP 25
400m Run/500m Row/ 30 Cal Bike
25m Low Bar Sled Push
25m HIgh Bar Sled Push
12 Single Arm DB Bentover Rows, each arm
10 Barbell Skull Crushers
20 Banded Triceps Extensions
30 sec Plank
Friday
AMRAP 3
8/6 Cal Bike
6 Double DB Hang Clean and Jerks, 50/35
** Rest 2 mins **
AMRAP 3
8/6 Cal Bike
6 Double DB Hang Snatches, 50/35
** Rest 2 mins **
AMRAP 3
8/6 Cal Bike
6 DB Power Cleans
** Rest 2 mins **
AMRAP 3
8/6 Cal Bike
6 DB Devil Press, 50/35
Saturday
AMRAP 10
10/7 Calories Rowing
10 Wallball, 20/14
** Rest 5 Min **
3 Rounds for time (12 min Cap)
15 Toes-to-Bar
50 Double-Unders
5 Bar Muscle-Ups
50 Double-Unders
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (15)
25 Rounds
2 Pike Push-Ups
3 Box Jumps
4 American KB Swings
Program #2 (12)
AMRAP 12
100m Run/150m Row/8 Cal Bile
Max Box/Bench Dips
200m Run/250m Row/15 Cal Bikes
Max Bent Over See-Saw Rows, 2xDB/KB; mod-heavy
Tuesday
Program #1 (16)
AMRAP 16
7 Deadlifts, heavy
40 Lateral Bar Jump Overs
500m Run/600m Row/36 Cal Bike
Program #2 (12)
E3MOM x 4
30 Jump Lunges
15 Burpees
10 V-Ups
Wednesday
Program #1 (6)
18-15-9
Alt. L/R Hanging Knee Raises, L+R=1
Ball Slams + Over Shoulder
Program #2 (16)
AMRAP 16
500m Run/600m Row/38 Cal Bike
30 Alt Arm Rotational Thrusters
20 Front Rack Walking Lunges
10 Plank Rows
Program #3 (5)
AMRAP 5
20 Upright Rows, empty BB/2xKB-DB
10/10 Alternating Supermans
5 Archer Rocks
Thursday
Program #1 (20) – weight vest optional
Buy-In: 1200m Run/90 Cal Bike/1500m Row
AMRAP with remaining time…
12 Hand Release Push-Ups
9 Single Leg Lateral Box Step-Up, left
9 Single Leg Lateral Box Step-Up, right
6 Pull-Ups
Program #2 (5)
5 Rounds, no rest
10 sec Goblet Squats
5 sec Below Parallel Squat Hold, no weight
5 sec Above Parallel Squat Hold, no weight
40 sec Air Squats, slow/continuous
Friday
Program #1 (20)
Deck of DEATH
Clubs: 3x Double/Single Unders
Diamonds: 2x Hollow Rocks
Spades: DB Power Clean and Press, 2xDB
Hearts: Plank Pull-Through, L+R=1
Ace: 8 Reverse Burpees
Joker: 400m Run/500m Row/30 Cal Bike
Program #2 (8)
EMOMx8
Odds: 40sec Death March Steps, 2xDB/KB
Evens: 40sec DB Frog Pumps, 1xDB
Saturday
Program #1 (19)
AMRAP 5
6 TRX Push-Ups, feet in TRX
8 TRX L/R Knee Tuck, L+R=2
Rest 2 min
AMRAP 5
3/3 Single Arm Hang Split Snatch
3 Lateral Sprawl Over DB
Rest 2 min
AMRAP 5
2x25m Shuttle Run/20sec Row/Bike Sprint
5 Wallball
Program #2 (7-10)
Coach’s Choice
Sunday
Go outdoors and use your fitness.
