Monday
EMOM 10
Heavy
2 Power Snatches
Light/Moderate
4 DB Snatches
6 Cal Bike
AMRAP 15
35 Double Unders
15 Power snatches, 75/55
12 Overhead Squats, 75/55
9 Lateral Bar Burpees
Tuesday
For Overall Time on a 40 min running clock
25-20-15-10
Cal Row
American Kettlebell Swings
** Rest 3 mins **
25-20-15-10
Cal Bike
Alt. Box Step-Ups, bodyweight
** Rest 3 mins **
400-300-200-100m Run
(Row: 500/350/250/125m Row)
(Bike: 30/24/15/8 Cal Bike)
25-20-15-10
Hand release push ups
** Rest 3 mins **
100 Slam Balls
Wednesday
5 Intervals each for Time
15 Double DB Squats
5 Devil Press
10 Sandbag Over the Shoulder
200m Farmers Carry
** Rest 2 mins between Rounds.
- If not wearing a vest, go heavier on movements.
Thursday
AMRAP 7
10 Single Arm KB Hang Snatches, athlete’s choice
7 Box Jump Overs, 30/24
** Rest 2 mins **
AMRAP 7
50m Double DB/KB Overhead Carry, athlete’s choice
RIght into…
8 DB/KB Push Press
** Rest 2 mins **
AMRAP 7
8/6 Calorie Bike or Row
12 Alt. DB Plank Rows, heavier
Friday
EMOM 6
Heavy
6 Front Squats@60-65%
Light/Moderate
10 sec Goblet Squat
10 sec Body Weight Lunges
10 sec Air Squats
30 sec Rest
Muerte por Cinco de Thrusters
5 Thrusters EMOM, empty BB
** Increase weight, 5-10# each round.
Saturday
2 Rounds (40 min cap)
150 Cal Bike/Row
150 Double Unders
75 Straight Leg Sit-Ups
Sunday
Go outdoors and use your fitness.
