Monday
AMRAP 5 x 4
1 Rope Climb
2 Wall Walks
3 Devil Press, 50s/35s
4 DB Shoulder to Overhead, 50s/35s
** Rest 2 min after each AMRAP
Tuesday
Every 2:30 for 6 rounds
2 Deadlifts
** begin at 75%+ and build
*** slow pedal on the bike until 30 seconds left in the interval
AMRAP 10
2 Alternating DB Cleans, 35/20
2 DB Box Step Ups 24/20
***Add 2 reps to each as you go
Wednesday
3 Rounds for time
10 Front Squats, 135/95
15 V-Ups
10 Bar Facing Burpees
** Rest 3:00 **
2 Rounds for time
15 Front Squats, 115/75
20 V-Ups
15 Bar Facing Burpees
** Rest 3:00 **
1 round for time
30 Front Squats, 95/65
35 V-Ups
30 Bar Facing Burpees
Thursday
6 Rounds: 2:30 Work/2:30 Rest
200m Run
Rounds 1-3-5
15/12 Calorie Bike
Max Calorie row in remaining time
Rounds 2-4-6
15/12 Cal Row
Max cal Bike in remaining time
Friday
E2MOM x 5
2 Power Snatches, build
AMRAP 10
30 Double-Unders
15 Power Snatches, 75/55
Saturday
Sunday
Go outdoors and use your fitness.
