Monday
10 Mins to Establish Heavy for 3 lifts. With a 2 minute transition between.
– Back Squat
– Shoulder Press
– Deadlift
AMRAP 10
10 Goblet Squats
10 Ab Mat Sit-Ups
** Rest 2 min **
AMRAP 10
10 DB Push Press
15 Ring Rows
** Rest 2 min **
AMRAP 10
10 American Kettlebell Swings
10 Burpees Over Kettlebell
Tuesday
“Nickie”
2 Rounds with a partner
** Unless stated, divide reps as desired
240m Run, both run
90 Box Jump Overs
80 Kettlebell Swings
70 Burpees
60 Wall Balls
50 Plate OverHead Lunge
40 Ab Mat Sit-Ups
40 V-Ups
30 KB Snatches
20 Pull Ups
240m Run, both run
Wednesday
E3MOM x 4
400m Run or 500m Row
5XAMRAP 3/1 min rest
7 Toes to Bar
10 Alternating DB Hang Snatches, 50/35
25 Double Unders or 0:20 sec Double Under practice
** Start where you left off
Thursday
Every 1:30 X 6 Rounds
1 Hang Power Clean+1 Hang Squat Clean+1 Shoulder to Overhead
5 Rounds For Time (15 min cap)
20 Wall Balls
10 Hang Power Cleans, 135/95
2 Rope Climbs/4 Rope Get-Ups
Friday
AMRAP 25
20/16 Calorie Assault Bike
25 Russian KBS, Athletes Choice
30 Walking Lunges, bodyweight
25 Ab Mat Sit-Ups
20 DB Bench Press, Athletes Choice
Saturday
TBD
Sunday
Go outdoors and use your fitness.
