Monday
Every 2:30 for 5 rounds
5 Front Squats@60%
+
3 Back Squats@80%
“Karen”
For time (17 min cap)
150 Wall Balls
***Every time you break, Run 400m
Tuesday
EMOMx8
8 Banded Pull-Ups
In time remaining, slow and controlled ring rows up to the 5 sec mark.
5 Rounds For Time
21/18 Calorie Row
12 Burpee Box Jump Overs, 24/20
3 Rope Climbs or 6 rope get ups
Wednesday
For time
50 Double-Unders
5 Wall Walks
40 DB Overhead Squats, 50/35
50 Double-Unders
5 Wall Walks
40 Alternating Hang DB Snatches 50/35
50 Double-Unders
5 Wall Walks
40 Alternating Single Arm Devil Press 50/35
50 Double-Unders
5 Wall Walks
Thursday
AMRAP 8
50ft Lid Walks
14 Double DB Box Step-Ups, 7 each leg
** Rest 2 mins **
AMRAP 8
10 Barbell Biceps Curls
15 Supinated Ring/TRX Rows
10 Barbell Bent Over Rows
** Rest 2 mins **
AMRAP 8
100m Run
14 Single Arm KBS, 7 ea arm
15 AbMat Sit-Ups
Friday
EMOM 8
10/8 Calorie Assault Bike…ALL OUT SPRINT!!!
** Rest 8 Mins **
10 Rounds For Time
10/8 Calorie Assault Bike
3 Power Cleans, 155/105
3 Front Squats, 155/105
3 Shoulder to Overhead, 155/105
Rounds 1-2: 95/65
Rounds 3-4: 115/75
Rounds 5-6: 135/95
Rounds 7-8: 155/105
Rounds 9-10: 185/135
Saturday
Deck of Death (32 min)
With a partner…
Hearts: Medball Pass Straight Leg Sit-Ups, You-Go-I-Go
Clubs: 2xSumo Deadlifts @ 45% 1RM, synchro
Spades: Lateral Box Jump Overs, You-Go-I-Go
Diamonds: Plank Jack Push-Up, synchro
** At Go!, every 8 minutes, and at 0:00, 20 Alt. Lateral Burpee over Partner, 10 each
Face cards = 10; Aces = 11; Jokers = 75 Heavy Russian KB Swings, each
Sunday
Go outdoors and use your fitness.
