Monday
4 Sets for Interval Times
Set #1
8 Devil Press, 50’s/35’s
3 Wall Walks
20 Box Jump Overs, 24/20
3 Wall Walks
8 Devil Press, 50’s/35’s
** Rest 1:30 **
Set #2
2 Rounds of Strict Cindy
5 Pull-Ups, strict
10 Push Ups
15 Air Squats
Then…15 Dumbbell Shoulder to Overhead, 50’s/35’s
** Rest 1:30 **
Set #3 – Repeat Set #1
** Rest 1:30 **
Set #4 – Repeat Set #2
Tuesday
E2MOM x 5
5 Front Squats
For Time (15 min cap)
40/32 Calorie Bike
40 Bar Facing Burpees
40 Thrusters, 95/65
** Break reps/sets as desired
(compare to October 19th)
Wednesday
EMOM 12
M1: 100ft Double KB/DB Overhead Carry
M2: 100ft Front Rack KB Carry
AMRAP 3 x 4
15ft Handstand Walk
7 Deadlifts, 225/155
** Rest 1 min after each AMRAP **
Thursday
5 rounds each for time
500/450m Row
50/40 Calorie Bike
** Rest 3:00 **
Friday
EMOM 6
6-10 Strict Chest to Bar Pull-Ups
** if banded, 8-12 reps
10 Rounds – 1 min work/1 min rest
4x25m Shuttle Runs
5 Double Dumbbell Snatches
Max Lateral Box Jump Overs in remaining time
Saturday
Sunday
Go outdoors and use your fitness.
