Monday
On a 15 Min Running Clock
For Weight
Build to a heavy barbell snatch for the day
For Intensity
Every 1:30 for 10 rounds
10 Alternating DB snatches
Ab mat sit ups in remaining time
In 12 minutes…
200m Run (250/200m Row or 15/12 Cal Bike)
20 Ball Slams
400m Run (500/400m Row or 30/24 Cal Bike)
40 Ball Slams
600m Run (750/600m Row or 45/36 Cal Bike)
AMRep Ball Slams
Tuesday
10-12 Banded Strict Pull-Ups7 Intervals each for Time
10 Bench Press@60-65%
3 Wall Walks
12/9 Calorie Row
***Rest 1:00 between Efforts
Wednesday
On a 15 Min Running Clock
For Weight
Build to a heavy deadlift for the day
For Intensity
E3MOM x 5
8/8 Single Leg Deadlift
10 Pendlay Rows
8 Archer Rocks
10 Glute Bridges
5 Rounds for Time
10 Russian KBS
15 Hand Release Push-Ups
20 Weighted Step-Ups, 1xDB; 35/20
Thursday
5 min Paced Bike/Row Or 800m light jog
** Rest 2 Mins **
E2MOM x 8
250/225 row/200m run/15/12 Cal Bike @ 80-90% Effort
** Rest 2 Mins **
5min Paced Bike/Row Or 800m light jog
** Rest 2 mins **
Every 2:00 for 8 rounds
E2MOM x 8
250/225 row/200m run/15/12 Cal Bike @ 90-95% Effort
Friday
For Weight
8 min to build to a heavy strict press for the day
** Rest 3 Mins **
8 mins to build to a heavy push press for the day
For Intensity
3 Rounds for time
10 DB Strict Press
10 Bent Over Rows
15 Ring Rows
** Rest 3 mins **
3 Rounds for time
10 DB Push Press
10 Bent Over Rows
15 Ring Rows
Quarterfinals Workout #3
Wall Balls
8-16-24-32-24-16-8
Shuttle Runs-50ft is one rep.
4-8-12-16-12-8-4
Rope Climbs
1-2-3-4-3-2-1
Saturday
TBD
Sunday
Go outdoors and use your fitness.
