Monday
10 Rounds for Time (35 min cap)
2-4-6-8-10-12-14-16-18-20
Burpees Over The Bench
20-18-16-14-12-10-8-6-4-2
Bench Press 135/95 OR 50% bench press max
***200m run (250m row) before each round
**30 air squat penalty for any failed bench press
Tuesday
EMOM 8
6 back squats@65%
E5MOM x 4
15/12 Calorie Bike
50ft Double DB Front Rack Walking Lunge, 50s/35s
50 Double Unders
15 DB Thrusters, 50s/35s
Wednesday
For Time
1500m Row
63 American KBS, 53/35
36 Toes-to-Bar
1000m Row
42 American Kettlebell Swings
24 Chest-to-Bar Pull Ups
500m Row
21 American Kettlebell Swings
12 Bar Muscle-Ups
Thursday
Cardio Interval Work
100m Run/8/6 Cal Bike (150 Row)
Rest 30 secs
200m Run/15/12 Cal Bike (250m Row)
Rest 1 min
400m Run/30/24 Cal Bike (500m Row)
Rest 2 mins
800m Run/60/48 Cal Bike (1000m Row)
Rest 2 mins
800m Run/60/48 Cal Bike (1000m Row)
Rest 2 mins
400m Run/30/24 Cal Bike (500m Row)
Rest 1 min
200m Run/15/12 Cal Bike (250m Row)
Rest 30 secs
100m Run/8/6 Cal Bike (150 Row)
Friday
Death By DT (41 min cap)
Every 2:30 until Failure
1 Round of DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
***Starting at 75/45 on the barbell. Adding 5lbs on each side, each round.
*** At failure, remove minimum 20# and continue for the remainder of the intervals.
Saturday
AMRAP 20
2 Rope Climbs/3 Rope Get-Ups
6 Ring Dips, strict
8 DB Box Step-Overs, 50’s/35’s
300m Run/350m Row/22/18 Cal Bike
Sunday
Go outdoors and use your fitness.
