Rx
Monday
Buy In: 2021m Row
Then…
13 Rounds of:
8 Snatches 115/75
26 Ab Mat Sit Ups
Tuesday
E2MOM x 5
10-8-6-4-2 Bench Press
** Rest 1 Min **
2 mins Max Bench Press @ 10 rep weight above
Death By Burpees
Minute 1: 1 burpee
Minute 2: 2 burpees
And so on.
Who can get to or past 20 burpees?????????
Wednesday
E3MOM x 10
10 Toes to Bar
10 Thrusters, 95/65
10/8 Cal Bike
Thursday
For time
10-25m Sled Pushes, HEAVYISH.
** Rest 3 mins **
500m Front Rack KB Carry, 53/35
** Rest 3 mins **
4 rounds for time
15 Slam Balls
:45 second Handstand Hold, accumulated
30 Walking Lunges
Friday
3 rounds for time
200m run
8 Hang Power Cleans, 135/95
6 Shoulder to Overhead, 135/95
** Rest 3 mins **
3 rounds for time
300m run
6 Power Cleans, 155/105
4 Shoulder to Overhead, 155/135
** Rest 3 mins **
3 rounds for time
400m run
4 Squat Cleans 185/135
4 Shoulder to Overhead, 185/135
Saturday
50 Pull-Ups, strict (22 min cap)
*Each time you break, run 400m
** Rest 5 min **
3 Rounds (8 min cap)
7 Single Arm DB Overhead Squats, right; 50/35
7 Single Arm DB Overhead Squats, left
15/12 Cal Row
Sunday
Go outdoors and use your fitness.
Intensity
Monday
“Kabul 13”
Buy In: 2021m Row/122 Cal Bike
Then…
13 Rounds
8/8 Single Arm DB Snatch
26 Ab Mat Sit-Ups
Tuesday
Program #1 (22)
AMRAP 6
30 TRX Mountain Climbers
100m Run/8 Cal Bike
Rest 2 Min
AMRAP 6
20 sec Wall Sit, weighted if desired.
6 Box Jumps
Rest 2 Min
AMRAP 6
4 DB Burpees
3 DB Hang Cleans
2 DB Push Press
Program #2 (10)
4 Rounds
8-10 Chainsaw Row each Arm, 1xDB, heavy
15 Ring/TRX Face-Pulls
Rest 1 min
Wednesday
Program #1 (20)
E2MOMx10
200m Run SPRINT/250m Row SPRINT/12 Cal Bike SPRINT
Program #2 (12)
7-7-7-7-7
Sumo Deadlifts, BB or 2xKB/DB; heavyish-unbroken
** 10 PVC Good mornings after each set
Rest 1 minute after each set
Thursday
Program #1 (20)
AMRAP 20
400m Run/500m Row/30 Cal Bike
15 Knee-To-Elbows
12 See Saw Press, 2xDB/KB
9 Front Squats, 2xDB/KB
Program #2 (9)
4 Rounds
8 Windmills, left (31×1); 1xDB, light
8 Windmills, right (31×1)
Rest 30 sec
Friday
Program #1 (9)
Tabata: (20sec work/10 sec rest) x 8 rounds
Tabata #1: KB Squat Clean
Rest 1 min
Tabata #2: KB Ballistic Rows, moderate
Program #2 (5)
5 Rounds, no rest
25 Sec Single/Double Unders
35 Sec Toe Taps to Plate
Program #3 (14)
21-15-9
Alt. Arm Devil’s Press, 1xDB
Push-Up + Plate Walk-Over
** After each set, complete 30 V-Ups
Saturday
Program #1 (14)
2 Rounds
800m Run/1000m Row/60 Cal Bike
40 KB Swings
30 Wall Donkeys
Program #2 (7)
150 Rainbow Ball Slams
Program #3 (8)
Coach’s Choice
Sunday
Go outdoors and use your fitness.
