Monday
RETEST 23.3
OR
12 min UP AMRAP
3 DB Shoulder to OH 35/20
3 strict pull ups(banded if necessary)
10 Double Unders
***Add 3 reps to each of the first 2 movements and 10 to the double undersWhen workout is complete, immediately go into either a 1 Mile Run or 2000m row buy out
Tuesday
Every 2:00 for 5 rounds
5 Back Squats
+
8 Banded Walks each directionEvery 3:30 for 6 rounds
20/16 Calorie Bike
5 Thrusters
5 Front Squats
3 Thrusters
3 Front Squats
***All DBs. Weight up to the athlete. Weight the same for all movements.
Wednesday
Every 2:00 for 5 rounds
10 Bench Press
+
6-10 Bench Dips4 Rounds For Time
8 Single Arm Devil Press-4 each side
15 Table Rows
50m Sled Rows-lighter weight
Thursday
10 Sets for Intervals
1:00 on and 2:00 Rest
3 Shuttle Runs(25ft down and back)
3 Hang Power Cleans(weight up to you)
Max Calorie Assault Bike in remaining time
***Score is cals for the day.
Friday
PARTNER FUN!
Goal for Man/Man-4000m row
Goal for Man/Woman-3500m row
Goal for Woman/Woman-3000m rowPartner A is rowingPartner B is doing 2 rounds of:
5 Toes to bar
10 Wall balls 20/14
15 Push Ups
***Workout is over when you get to the goal calories. Switch after the 2 rounds.
Saturday
Sunday
Go outdoors and use your fitness.
