Monday
15 mins to Establish a 3 rep max Back Squat10 min AMRAP
100m run or 150m row
10 DB step ups(not overs)35/20
5 Burpee Deadlifts 35/20
***Both DBs will be the same for step ups and BD.
Tuesday
Every 2:30 for 6 rounds
5 strict press-BUILD
+
10-15 Push Ups3 Rounds for Time
100m Farmers Carry
100ft Walking Lunges-no weight
25 DB Bench Press
15 minute cap***Pretty straight forward. Build on the first part.
Wednesday
“Fight Gone Bad”
3 Rounds For Total Reps
1:00 at each station
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Row for Calories
Rest***Score is total reps for the day. Good baseline workout for the upcoming phase
Thursday
With a Partner!!!
3 rounds each for time
300/250m Row
50/40 Calorie Bike
300/250m row
One partner is doing this work, while the other partner is doing:
25 Ab mat sit ups
12 DB plank pull throughs
10 Paloff press-each side
***When the partner is done with these exercises, rest until other partner is done.
Friday
Every 2:30 for 6 rounds
5 Front Squats(Up to athlete)
+
15 banded glute bridges
Rest 5:00 and use to TransitionEvery 2:30 for 6 rounds
12/9 Calorie Bike
40 Double Unders(80 singles)
10 Thrusters 95/65
Saturday
Sunday
Go outdoors and use your fitness.
