Monday
Every 2:30 for 5 rounds
3 Back Squats@90% of 3 rep max.
+
6 Banded Jumps(Purple or Black Again)4 Rounds For Time
50ft DB Farmers Hold Walking Lunges 50/35
6 DB Burpee Deadlifts
8 Box Jump overs 30/24
12 Min Time Cap
Tuesday
On a 12 min Clock
***Athlete must perform 6 sets of 10 bench press@athletes choice. Rest whenever you feel is necessary. Must get all done in 12 minsPartner Sprinting!!
Every 2:00 for 10 Rounds
15/12 Calorie Bike
13/10 Calorie Row
***Partner A will start on the bike while partner B starts on the row. This is an ALL OUT SPRINT EFFORT. Then partners will switch machines every round. Score is total time it takes to do all sprints. Each partner will do 5 on each the bike and row.
Wednesday
Every 2:30 for 5 Rounds
3 Deadlifts@90% of 3 rep max we did a few weeks ago. Goal is to add 5-10lbs from last week.5X3 min AMRAPs
Rest 1:00 Between Efforts
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Shoulder to OH
25 Double Unders
RX: 40/25 if feels good RX+50/35
Thursday
8 min AMRAP
150m row or 12/9 Calorie Bike
100ft Single arm OH KB/DB Carry-each arm
100ft Single arm banded KB carry-each armRest 2 mins8 Min AMRAP
150m row or 12/9 Calorie Bike
25m Sled rows+25m backwards sled drag
16 Alternating DB Hammer Curls-8 eachRest 2 Mins8 min AMRAP
150m row or 12/9 Calorie Bike
12 Goblet Hold Bulgarian Split Squats-6 each leg
12 Seated Arnold Presses
***Athletes can choose whatever workout they want to do in order.
Friday
Murph Prep!!!
5 Rounds For Internal Times
500m run
15 Pull Ups
30 Push Ups
45 Air Squats
Rest 3 minutes in between intervals
Vest Optional
40 min Clock. Score is total time.
Saturday
Sunday
Go outdoors and use your fitness.
