Monday
Every 2:30 x 5
For Weight
2 Deadlift@85%+
6 Strict Press@athletes choice
For Intensity (light/mod weight)
Every 2:30 x 5 rounds
10 2xDB or Barbell Deadlifts
10 2xDB or Barbell Strict Press
10 Hanging Knee Raises or V-Ups
AMRAP 3 x 4
2 Rounds of DB DT, weight is athlete’s choice
Max American KBS in remaining time
** Rest 1:30 after each AMRAP **1 Round of DT is…
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Tuesday
AMRAP 5
18/15 Calorie Machine, Row/Bike/Ski
18 Wall Balls, 20/14
18 Burpees to a Target
** Rest 2:00 **
AMRAP 5
15/12 Calorie Machine
15 Wall Balls
15 Burpees to a Target
** Rest 2:00 **
AMRAP 5
12/9 Calorie Machine
12 Wall Balls
13 Burpees to a Target
** Rest 2:00 **
AMRAP 5
9/7 Calorie Machine
9 Wall Balls
9 Burpees to a Target
Wednesday
Every 1:30 x 5
Bench Press
5-4-3-2-1
** Set of 5 shall be heavier than 65% of 1 RM. Build.
For time (30 min cap)
500/450m Row
30 Bench Presses, 60-65% of 1RM
1000/900m row
20 Bench Press
2000/1800m Row
10 Bench Presses
Thursday
E2MOM x 4
1 Back Squat @ 33X1
1 Back Squat
6X400m Run
** Rest 1:30 after each interval **
Friday
You-Go-I-Go Partner Workout!!!
20 Rounds for time, 10 each (40 min cap)
1 Rope Climb
3 Devil Press, 50s/35s
5 DB Box Step Up Overs, 50s/35s
7/6 Calorie Bike
Saturday
For time (25 min cap)
Buy-in: 20 Burpees
60 Box Jump Overs
50 Deadlifts, 155/105
40 Cals Machine
30 Power Cleans, 155/105
20 Handstand Push-ups
10 Pusll-Ups
Buy-out: 20 Burpees
Sunday
Go outdoors and use your fitness.
