Monday
Every 2:15 for 6 rounds
Heavy
3 Overhead Squats
+
20 Glute brisdges, banded
Light/Moderate
4 Alt. Step Back Lunges, Left hand-Front Rack/Right hand-Overhead
4 Alt. Step Back Lunges, Left hand-Overhead/Right hand-Front Rack
+
20 Glute Bridges, banded
AMRAP 12
14 Double DB Snatch
10 Double DB Front Rack Squats
100m Run (150m Row or 8/6 Cal Bike)
Tuesday
For time (20 min cap)
50-40-30-20-10
Empty Barbell Biceps curls
10-20-30-40-50
American KBS, 53/35
For time (15 min cap)
27-21-15-9
Calorie Bike
Slam Balls, athletes choice
Wednesday
3 Rounds for Interval Times
6 Wall Walks
500m Row
15 Kipping Handstand Push-Ups
20 Box Jump Overs, 24/20
40 Push-Ups
** Rest 3 mins between sets **
Thursday
AMRAP 25
400m Run/500m Row/30/25 Cal Bike
20 Bulgarian Barbell RDLs
30 weighted Russian twists+20 knee tucks
50m-Left/50m-Right HEAVY Single Arm Suitcase Carry+10 deadlifts.
Friday
EMOM x 8
3-8 strict pull ups
For time (20 min cap)
1000m Row
50 Thrusters, 45/35
30 Pull-Ups
750m row
25 Thrusters
20 Pull-Ups
500m row
15 Thrusters
10 Pull-Ups
Saturday
For time (6 min cap)
500m Row
400m Run or 30/24 Cal Bike
** Rest 5 min **
AMRAP 7
5 Deadlifts, 275/185
7 Box Jumps, 24/20
** Rest 5 min **
AMRAP 7
7 Lateral Burpee Over Bar
5 Ring Dips
Sunday
Go outdoors and use your fitness.
