Rx
Monday
300ft DB Front Rack Walking Lunges, 50’s/35’s
AMRAP 10
15/12 cal Row
15 Wall Balls
16/13 cal Row
16 Wall Balls
Add 1 Cal/1 Rep each round
** Rest 5 mins **
AMRAP 6
15/12 cal Row
15 Wall Balls
16/13 cal Row
16 Wall Balls
Add 1 Cal/1 Rep each round
Tuesday
On a 3 min Clock…
Max Strict Pull-Ups OR Ring Rows
** Rest 2 mins **
On a 2 min Clock…
Max Kipping Pull-Ups OR Jumping Pull-Ups
** Rest 2 mins **
On a 1 min Clock…
Max Empty Barbell Curls
4 Rounds for Time (12 min cap)
50 Double Unders
15 Box Jump Overs, 24/20
25 Slam Balls, 30/20
Wednesday
Every 1:30 for 20 rounds
8/6 Cal Bike
1 Snatch
Thursday
AMRAP 25
400m Run/500m Row/30 cal Bike
50m Double DB/KB Overhead Carry
10 Single Arm Seated DB strict Press, each arm
15 Toe Elevated Straight Leg Deadlift
20 Russian Twists+10 V-Ups
Friday
For time.
24-20-16-12-8
UNBROKEN Alternating DB Snatch, 50/35
– 250m row OR 200m run after each set.
** Rest 3 mins **
Accumulate 60 Single Arm Devil Press, 50/35
– At Go! and EMOM, complete 2 Single Arm Thrusters, each arm.
Saturday
AMRAP 30 with a Partner
P1: 30 cal/24 cal Row or bike
P2: Max rounds of…
1 Power clean
5 Pull-ups
10 Push-ups
15 Air squats
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (8)
3 Rounds
20 Medicine Ball Squat Cleans
100m Run/150m Row/8 Cal Bike
Program #2 (16)
2 Rounds
800m Run/1000m Row/60 Cal Bike
45 KB Swings, heavy
60 Supinated TRX Rows
Program #3 (8)
AMRAP 8
6 Plank Jack Burpees
8 Side Plank Toe Touch, Left
8 Side Plank Toe Touch, Right
** At GO! and E2MOM: 4 Gator Rolls
Tuesday
Program #1 (8)
15-12-9-6
Thrusters (BB,2xDB/KB)
30-24-18-12
Russian Twists (L+R=1)
Program #2 (10)
10 Rounds
20 Alt Jump Lunges
7 Pike Push-Ups
At GO! and E2MOM, complete 15 Plate Reach-Ups
Program #3 (10)
AMRAP 10
60 Speed Steps/Single Unders (no doubles)
8 DB Plank Row + Alt. Knee Tuck, ea arm
Wednesday
Program #1 (19)
5 Rounds: 30 sec work/30 sec rest at each station.
Rest 90 sec after each round. Rotate.
S1: 15 sec Deadlift + 15 sec Deadlift Hold, BB/2xKB/DB
S2: 15 sec See-Saw Z-Press + 15 sec Overhead Hold
S3: 15 sec Battle Rope Plank Waves, right + 15 sec Battle Rope Plank Waves, left
Program #2 (12)
AMRAP 12
6 Battle Rope Burpees
8 45º Goblet Lunge
15 sec Hanging L-Hold
4x50m Shuttle Run/15 Cal Bike/250m Row
Thursday
Program #1 (30)
4 Rounds – 60 sec Work/30 Sec Rest
1 min Rest After Each Round. Rotate through…
2 Wall Walks + Max Handstand Hold
4x50m Shuttle Run/12 Cal Bike/200m Row
Ball Slam + Box Step-Over w/ Slamball
Lateral KB Swings
Single Arm Front Rack Hold, 30s each side (1xKB/DB; Heavy)
Friday
Program #1 (8)
EMOMx8
M1: 12-15 Bent Over Y-Raise, light weight
M2: 20-25 V-Ups
Program #2 (20)
Death By…
10m Run
Or
Bike/Row Cals
Saturday
Program #1 (24)
AMRAP 24 in Teams of 3
P1: 100m Run/150m Row
P2: AMRAP DB Sprawls
P3: Rest
Program #2
Coach’s Choice
Sunday
Go outdoors and use your fitness.
