Monday
Every 1:30 for 5 rounds
5 Back Squats
***Again, on the lighter side. No percentages
.4 Rounds For Time
50m Sled Pull
100ft Double DB Walking Lunge(farmers hold)
400m run
20 min Time Cap
Tuesday
5X5 min AMRAPs
Rest 2:00 between AMRAPs1.)20/16 calorie row
15 bench press 95/65
15 Ring Rows2.)17/14 cal row
12 bench press 115/75
12 ring Ross3.)14/11 cal row
9 bench press 135/95
9 ring rows4.)11/8 cal row
6 bench press 165/115
6 ring rows5.)8/6 cal row
3 bench press 185/135
3 ring rows
*** Increase weight each round no matter what.
Wednesday
30 min Partner AMRAP
You go I go rounds
8/6 calorie bike
10 V-Ups
1 round of
9 DB deadlifts
6 DB hang Power cleans
3 shoulder to OH
***Weight on the DB should be the same throughout. Total rounds and reps.
Thursday
AMRAP10
15/12 Calorie Bike
250/225m Row
10 DB biceps curls
25 banded triceps pull downsRest 2 mins AMRAP 8
12/9 Calorie Bike
175/150m row
50ft single arm banded farmers carry-each arm
50ft single arm DB OH carry-each armRest 2 mins6 min AMRAP
8/6 Calorie Bike
125/100m row
8 DB plank pull throughs
3 way shoulder-3 each direction
Friday
OPEN WORKOUT 23.1
Saturday
Sunday
Go outdoors and use your fitness.
