Rx
Monday
Tuesday
Every 2:30 for 4 rounds
8-12 Strict Chest-to-Bar Pull-Ups
EMOM 25
Min 1: 14/11 Cal Row/Bike or 100m run
Min 2: 10-15 Kipping Pull-Ups
Min 3: 10 Box Jumps, 30/24
Min 4: Max Ab Mat Sit-Ups
Min 5: REST
Wednesday
Every 1:30 for 20 rounds
8/6 calorie bike(No more than 30 seconds)
1 Squat Clean
Thursday
AMRAP 12
20 Slam Balls
15 Push-Ups
10 Barbell Biceps Curls
Max Ring Rows
** Rest 3 mins **
AMRAP 8
100m run
10 Supinated Barbell Strict Press
10 Goblet Bulgarian split squats, 5 each leg
10 Russian Kettlebell Swings
Friday
For time (35 min cap)
100 Wall Balls, 20/14
80 Single Arm Hang KB Snatches, 53/35
60 Double-Unders
40 Toes-to-Bar
20 Wall Walks
Saturday
18-15-12-9-6-3 (12 min cap)
Pull-ups
Bar-facing Burpees
** Rest 5 min **
2 Rounds (8 min cap)
25 Stright Leg Sit-ups
20 Cal Row
15 Deadlifts, 275/185
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Labor Day
Tuesday
Program #1 (8)
4 Rounds
12/12 Bulgarian Split Squat, weighted as desired
Rest 1 minute
Program #2 (21)
4 x (4:00 work/90 sec rest)
AMRAP (Start where you left off from the last round)
9 Box Dips
7 Box Jump-Overs
300m Run/350m Row/24 Cal Bike
Program #3 (4)
1 min Flutter Kicks
1 min Butterfly Sit-Ups
1 Min Leg Raises
1 min Butterfly Sit-Ups
Wednesday
Program #1 (24)
150 Double-Unders/300 Single Unders
1500m Row/90 Cal Bike
2.5k Run/180 Cal Bike/3000m Row
** Must choose – row/bike, bike/run, row/run
Program #2 (5)
5 Rounds. No rest.
20sec Bar Hang
40sec Suitcase Hold, 2xKB/DB
Thursday
Program #1 (12)
AMRAP 5
100m Sprint/150m Row/8 Cal Bike SPRINT
12 American KB Swings
**Rest 2 Min**
AMRAP 5
100m Sprint/150m Row/8 Cal Bike SPRINT
12 Alt. Arm DB Hang Snatch
Program #2 (8)
AMRAP 8 with a Partner
3 Double-Squat Wallball
4 Sprawls
5 Push-ups
P1: Works; P2: Hollow Hold
Program #3 (8)
4 Rounds: 30 sec work/30 sec rest
Zottman Curls
TRX/Ring Plank Hold w/ turnout
Friday
Program #1 (10)
25 Burpees
1 min Plank Hold
25 Burpees
1 min Penguins
25 Burpees
1 min Plank Up-Downs
Program #2 (7)
7 Min Suitcase Walking Lunge, 2xDB; heavy
Program #3 (14)
3 Rounds
25 DB Bench Press, 2xDB/KB
30 Ring Rows
25 DB Push Press, 2xDB/KB
30 Bent Over Rows, 2xDB/KB
Saturday
Program #1 (23)
In 10 min…
800m Run/1000 m Row/60 Cal Bike
AMRAP
12 Start-Stop KB Swings
10 KB Pull-Thrus
Rest 3 minutes
In 10 min…
600m Run/750m Row/45 Cal Bike
AMRAP
50m Farmer’s Carry, 2xKB/DB
10 Sumo Deadlifts, 2xKB/DB
50m Farmer Carry
10 Suitcase Deadlifts
Program #2 (6)
6 Minute Up-Ladder
1 Ball Slams
1 Burpee Box Jumps
** Add 1 Rep Each Round
Sunday
Go outdoors and use your fitness.
