Monday
Every 1:30 for 6 rounds
2 Banded Deadlifts+2 Unbanded Deadlifts
***Building from last weekFor time
25-20-15
Deadlifts, 135/95
50-40-30
Walking Lunges, bodyweight
20-20-20
Russian Kettlebell Swings
** Rest 2 mins **
For time
15-10-5
Deadlifts, 225/155
30-20-10
Walking lunges-no weight
20-20-20
Russian Kettlebell Swings
Tuesday
Every 1:30 for 5 rounds
8 Strict Press
8 Supinated Barbell Bent Over Rows
Straight into…
Every 1:30 for 5 rounds
8 DB Seated Z Press
8 DB Bent Over RowsIn 4 minutes…
90 Double Unders
9 Dumbbell Burpee Clusters, 50/35
Max Cal Bike in Remaining Time
** Rest 1:30 **
In 3 minutes…
60 Double Unders
6 Dumbbell Burpee Clusters, 50/35
Max Cal Bike in Remaining Time
** Rest 1:30 **
In 2 minutes…
40 Double Unders
4 Dumbbell Burpee Clusters, 50/35
Max Cal Bike in Remaining Time
Wednesday
Every 1:30 for 6 rounds
5 Pause Back Squats (13X1), athletes choice.
Age Group Semi Final Workout #2
8 Rounds For Time (20 min cap)
1 Legless Rope Climb
150ft Farmers Carry, 72/53
15 Box Jumps, 30/24
Thursday
Partner Fun
30 min AMRAP, You-Go-I-Go each full round
25m Sled Drag, heavy
10 Slam Balls
100m Run with Slam Ball
Friday
EMOM 5
5-8 Strict Pull-Ups
Max Empty Barbell Curls in Remaining Time
AMRAP 5
21/18 Calorie Row
21 Toes-to-Bar
21 Push-Ups
** Rest 2 min **
AMRAP 5
15/12 Calorie row
15 Chest-to-Bar Pull-Ups
15 Push-Ups
** Rest 2 min **
AMRAP 5
9/6 Calorie Row
9 Bar Muscle-Ups
9 Push-Ups
Saturday
3×12 min each
21-15-9
Burpees
Hang Squat Cleans
Sit-Ups
21-15-9
Row Cal
Power Snatch
Toes-to-Bar
21-15-9
Bike Cal
Power Clean & Jerk
V-Ups
Sunday
Go outdoors and use your fitness.
