Monday
E3MOM x 10
12/10 Calorie Row
8 Thrusters, 95/65
4 Ring or Bar Muscle Ups
Tuesday
Every 1:30 for 8 rounds
3 Sandbag over the shoulder
10-15 Hand Release Push-Ups
For time (15 min cap)
50-35-20
Calories on the Assault Bike
Bench Press, 95/65
Wednesday
For time. From 0:00 – 15:00
21-15-9
Bar Facing Burpees
Power Cleans, 50s/35s
400m Run
From 15:00 – 22:00
For Weight
7 mins to establish a HEAVY BB power clean for the day
For Intensity
AMRAP 7
100m Run (8/6 Cal Bike/150m Row)
12 Slam Balls
16 Weighted Lunges, athlete’s choice
Thursday
AMRAP 8
8/6 Cal Bike/Row or 100m /Run
12 Bulgarian Split Squats, 8 each leg
12 Seated DB Biceps Curls+Strict Press
** Rest 2 mins **
AMRAP 8
20 Landmine Presses, 10 each arm
20 Single arm Landmine Rows, 10 each arm
10 Plank Up-Downs
** Rest 2 mins **
AMRAP 8
50m HEAVY Farmers Carry
20 second Dead Hang from Bar
15 Ring/TRX Rows
Friday
Every 1:30 for 8 rounds
For Weight
2 Power Snatch Singles
4 High Seated Box Jumps
****Goal is to hit 2 singles at the heavy lifted last week.
For Intensity
6 Double DB Snatches
6 V-Ups
EMOMx12
200/160m Row
Straight into…
EMOMx8
5 Touch-and-Go Snatched, 50% 1RM
Saturday
With a Partner… (45 min Cap)
Accumulate 300/240 Cal Bike (5km/4km Row or 4km Run)
At 0 Cals (i.e. start with): 60 Burpees, You-Go-I-Go Singles
At 50 Cals: 50 Burpees, You-Go-I-Go Singles
At 100 Cals: 40 Burpees, You-Go-I-Go Singles
At 150 Cals: 30 Burpees, You-Go-I-Go Singles
At 200 Cals: 20 Burpees, You-Go-I-Go Singles
At 250 Cals: 10 Burpees, You-Go-I-Go Singles
At 300 Cals….Celebrate with your partner in crime.
** Break up the Bike/Row/Run as desired.
** Partner 1 Works/Partner 2 Rests
** If Running: perfrom burpees every 700m for 5 intervals and finish with a 500m interval.
Sunday
Go outdoors and use your fitness.
