Monday
Re-do WORKOUT 23.3
Or…..
Every 1:30 for 7 rounds
3-6 Bench Press
AMRAP 12
10/8 Calorie Bike SPRINT
12 Double DB Strict Press, athlete’s choice
15 KB Deadlifts, athlete’s choice
Tuesday
1 Mile Run (2000m Row)
** Rest 3 mins **
800m Run@mile pace (1000m row@2k pace)
100m walk (150m slow row)
200m Run@faster pace (250m row@faster than 2k pace)
** Rest 2 mins **
600m run@mile pace (750m row@2k pace)
100m walk (150m slow row)
200m run@much faster pace (250m row@faster than 2k pace)
** Rest 2 mins **
400m run@mile pace (500m row@2k pace)
100m walk (150m slow row)
200m run@sprint pace (250m row@faster than 2k pace)
Wednesday
E2MOM x 5
50m Farmers Carry
10 Paloff Press, each side
AMRAP 12
10/8 Calorie Bike/Row or 150m run
10 Dead Hanging knee raises, knees above hips
15 Double DB Hang Clean and Press, 35’s/20’s
Thursday
Every 1:30 for 6 rounds
50m Double Overhead KB/DB carry
For time (20 min cap)
3-6-9-12-15-18-21-24-27
Box Jump Overs 24/20
Russian Kettlebell Swings, HEAVY
***EMOM perform 5 push ups
Friday
On a 12 min Clock….
3 rounds of at your own pace of:
12 DB Bench Press
15 Banded Glute Bridges
20 Landmine Rotators
25 Banded Triceps Extensions
On a 12 min Clock…
3 Rounds For Time
200 Single Unders/Speed Steps (no double-unders)
40 Empty Barbel Push Presses
40 Ring Rows/TRX Rows
Saturday
3 Rounds (16 min cap)
400m Run (30/24 Cal Bike)
18 Pull-Ups
18 Cleans, 95/65
Max Sit-Ups in time remaining
*** Rest 3 min ***
3 Rounds (16 min cap)
500m Row
18 Front Squats, 95/65
1 min Plank Hold
Max Penguins in time remaining
Sunday
Go outdoors and use your fitness.
