Monday
“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings 53/35
12 Pull Ups
15 Min Time Cap
Rest 10 mins
“Christine”
3 Rounds for Time
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
15 min Time Cap
Tuesday
Every 2:30 for 6 rounds
6 Strict press@65% and build if you can.
+
10 DB Bench Press5 Rounds for time
25m HEAVY Sled Rows(hydrant and back)
12 DB Push Press 50/35
10 DB Plank Rows-4 each side 50/35
16 Min Time Cap
Wednesday
Every 2:00 for 6 rounds
5 Back Squats@75% and build if it feels good.
12 Min AMRAP
6 Barbell Front Rack Lunges 95/65
12/9 Calorie Bike
6 Barbell Front Rack Lunges 95/65
6 Bar facing Burpees
Thursday
30 min AMRAP
400m run/500m row/30/24 Cal Bike
12 DB Box Step Ups 20in all
20 Russian Twists(weight up to athlete)
20 Single leg V-ups-10 each side
100ft single arm banded KB carry-each arm
***Just some movement today. No score just move your way through.
Friday
10 min AMRAP
8 Bench Press@135/95
8 Strict Pull UpsRest 4 mins
8 min AMRAP
6 Bench Press@165/105
6 Weighted Strict Pull Ups 25/10lbsRest 4 mins
6 min AMRAP
4 Bench Press@185/125
4 Weighted Pull Ups 45/25lbs
Rest 2 Mins
For time
50 Calorie Bike/Row
OR
800m run
Saturday
Sunday
Go outdoors and use your fitness.
