Rx
Monday
5 Banded Deadlifts @ athlete’s choice
10 Rounds for Time (10 min cap)
30 Double Unders
3 Deadlifts, 275/165
Tuesday
AMRAP 15
250m Row
10 Behind the Neck Push Presses from the ground, 95/65
3 Bar Muscle-Ups
** Rest 2 mins **
7 mins to establish a 1 RM Strict Press from the Rack
Wednesday
5 Rounds for Interval Times
12/9 Calorie Bike
9 DB Hang Squat Cleans, 2×50/35
6 DB Thrusters
50ft DB Walking Suitcase Lunge
50ft Farmers Carry
** Rest 2 mins after each interval **
After the last interval, Rest 3:00 then
30/25 Calorie ALL OUT EFFORT Bike for time
Thursday
8 Rounds for time (8 min cap)
100m run
5 Barbell Biceps Curls-Athlete Choice
** Rest 2 mins **
AMRAP 7
10 Banded Triceps Extensions
10 Box/Bench Dips
10 DB Floor Press
** Rest 2 mins **
400m Farmers carry-HEAVY
***At the 200m turn around, must complete…
75 Push-Ups
75 DB/KB Deadlifts
Friday
“Bowser”
19 rounds for time
2 Back Squats from the ground, 135/95
4 Wall Balls, 30/20
6 Alternating DB snatches, 50/35
Buy Out: 500m ALL OUT ROW
This is a good luck send-off workout for Kelsey Yang who will begin her college career this month.
We expect this celebratory workout to be an annual event for the next 7-10 years as it may take Kelsey that long to gradutate.
Saturday
2 Rounds for time (16 min cap)
800m run
20 Pull-Ups
20 Alt. Arm DB Sntach, 50/35
** Rest 5 min **
2 Rounds for time (14 min cap)
30 Kettlebell Swings, 53/35
25 Toes-to-Bar
20 Burpee Box Jump Overs, 24/20
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program#1 (35)
30 Cal Bike
20 Butterfly Sit-ups, weighted
800m Run
20 Butterfly Sit-ups, weighted
30 Cal Bike
20 Butterfly Sit-ups, weighted
800m Run
20 Butterfly Sit-ups, weighted
60 Cal Bike
20 Butterfly Sit-ups, weighted
1600m Run or 120 Cal Bike
Tuesday
Program #1 (15)
Every 30 sec for 15 minutes
2 Power Cleans, BB/2xDB
Program #2 (14)
EMOM x 3
M1: 12 Split Stance RDL, Right; 2xDB/KB
M2: 12 Split Stance RDL, Left
Right into…
EMOMx4
M1: 12-15 Single Arm Bent Over DB Row, Right
M2: 12-15 Single Arm Bent Over DB Row, Left
Wednesday
Program #1 (19)
AMRAP 5
12 Lateral Box Jump Overs
14 Starfish Sit-Ups
Rest 2 Min
AMRAP 5
50m Single Arm Front Rack Carry, L
10 Lateral KB Swings
50m Single Arm Front Rack Carry, R
10 Lateral KB Swings
Rest 2 min
AMRAP 5
DB Burpees, 2xDB
Program #2 (9)
(20sec work/10 sec rest) x 8 rounds each. Do not rotate.
Tabata 1: Bentover Reverse Flyes, 2xDB/small plates
Rest 1 minutes
Tabata 2: Pull-Ups
Thursday
Program #1 (20)
8 Rounds (same movement throughout)
300m Run/350m Row/22 Cal Bike
Rest 1 min rest after each interval
Program #2 (9)
9 min Up-Ladder
1-2-3….(n+1)
Ball Slams
Goblet Squat, slamball
** 4 Broad Jumps after ea set
Friday
Program #1 (25)
AMRAP 25
600m Run/750m Row/45 cal Bike
10 Jumping Lunge-Squat-Lunge
10 Arch Rocks
10 TRX Tricep Extensions
10 Narrow Push-Ups
Rest 60 Seconds
Program #2 (5)
5 Rounds, no rest; continuous movement
10sec Glute Bridge FAST (min 10 reps)
20sec Glute Bridge HOLD
30sec Glute Bridge SLOW
Saturday
Program #1 (16)
AMRAP 16
400m Run/500m Row/30 Cal Bike
Max Rep Unbroken Ring Rows (no pull-ups)
Program #2 (12)
Coach’s Choice
Sunday
Go outdoors and use your fitness.
