Monday
EMOM 6
10 Back Squats@40-50%
** Rest 2 mins **
6 min EMOM
4 Front Squats@70-80%
5 sets: 2min Work/1min Rest
15/12 Calorie Assault Bike
10 Lateral Burpee Over DB
Max box Jump overs in remaining time, 24/20
Tuesday
E2MOM x 6
6-5-4-3-2-1
Bench Press
12-15 table rows after each set
For time (15 min cap)
12-9-6-3
Bar Muscle-Ups
Double DB Snatches 35/25
15-15-15-15
Wednesday
Partner Fun for time
400m Partner Double KB or DB Overhead Carry
*** Each time the weight is exchanged/dropped, both complete 5 Burpees
*** Only one person may carry at at time.
** Rest 3 Mins **
10 Rounds You-Go-I-Go for time (5 rounds/person)
2 Wall Walks
14 Goblet Walking Lunges, 7 each leg
35 Double Unders
** Rest 3 mins **
For time
400m Partner Double KB or DB Farmers Carry
*** Each time the weight is exchanged/dropped, both complete 5 Burpees
*** Only one person may carry at at time.
Thursday
E5MOM x 3
15/12 Calorie bike
50m Sled Walk
15/12 Calorie Row
6 Sandbag Over Wall
** Rest 2 mins **
E5MOM x 3
30 Ab Mat sit ups
20 Toes to Bar
10 Single Arm KB Push Press, 10 each arm
Friday
For Weight
Every 1:30 x 6
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Press
** Rest 1:30 and reset barbell **
Every 1:30 x 6
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
** Rest 1:30 and reset barbell **
Every 1:30 x 6
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
For Intensity
Every 1:30 x 6
2 Squat Cleans
8 Kettlebell Swings
12 Slam Balls
** Rest 1:30 **
Every 1:30 x 6
2 Squat Cleans
8 Kettlebell Swings
12 Wall Balls
** Rest 1:30 **
Every 1:30 x 6
2 Squat Cleans
8 Kettlebell Swings
12 Double DB Push Press
Saturday
Buy-In: 50 Burpee to 6″ Target
Then…3 Rounds
25 Renegade Rows, 50/35
4x25m Shuttle Run
25 Weighted Box Step-Ups, 50/35
4x25m Shuttle Run
Cash-out: 50 Burpee to 6″ Target
Sunday
Go outdoors and use your fitness.
