Monday
Every 1:30 for 5 rounds
3 Deadlifts
6 DB Z-Press
For time (16 min cap)
100/80 Calorie Assault Bike
80 Wall Balls 20/14
40 Deadlifts, 35% 1RM or 135/95, if 1RM is not known
** Rest 5 mins **
For time (8 min cap)
20 Deadlifts, 40% 1RM or 155/105, if 1RM is not known
30 Wall Balls
40/32 Calorie Assault Bike
Tuesday
“Barbara”
5 rounds, each for time
20 Pull-Ups
30 Push-Ups
40 Abmat Sit-Ups
50 Air Squats
***Rest 3 minutes between each Round
Wednesday
Every 1:30 for 6 rounds
For Weight
1 Power Snatch, build to a heavy for the day
Continuous banded good mornings until 10 seconds is left in the interval.
For Intensity
10 Alternating DB snatches
Continuous banded good mornings until 10 seconds is left in the interval.
AMRAP 3
50m Run (4/3 cal bike/60m Row)
3 Double DB Snatch, 35’s/20’s
3 Burpee-Over DBs
** Rest 2 mins **
AMRAP 5
100m run (8/6 cal bike/125m Row)
5 Double DB Snatch, 35’s/20’s
5 Burpee-Over DBs
** Rest 2 mins **
AMRAP 7
150m run (12/9 cal bike/185m Row)
7 Double DB Snatch, 35’s/20’s
7 Burpee-Over DBs
Thursday
AMRAP 30
400m Run/500m Row/30/25 Cal Bike
20 Alternating DB Biceps Curls
20 Kneeling Landmine Twists
10 Heavy Banded Triceps Extension, into 20 Light Banded Triceps Extensions
10 Standing Slamball Power Throws
Friday
(2:30 Work/1:30 Rest) x 8
Inside the 2:30…..
21/18 Calorie Row
21 Single DB Box Step Up Overs, 50/35; 24″/20″
Max Sandbag Over the shoulders in remaining time
Saturday
AMRAP 8
6 Double-KB FRont Rack Squats, 50’s/35’s
10 Hollow Rocks
12 Hanging Alt. Leg Raises
** Rest 5 min**
50-100-150-200 (15 min cap)
Double-Unders
Sunday
Go outdoors and use your fitness.
