Monday
E2MOM x 5
1 Tempo Front Squat @ 33X1
***Heavy for the day
3 Rounds for Time (20 min cap)
5 Thrusters, 135/95
5 Bar Facing Burpees
** Rest 1 minute **
3 Rounds for Time
7 Thrusters, 115/75
7 Bar Facing Burpees
** Rest 1 minute **
3 Rounds for Time
9 Thrusters, 95/65
9 Bar Facing Burpees
Tuesday
AMRAP 30 in a Team of 3
Partner 1: Max Cal Row
Partner 2: Completes…
15 Box Jumps
16 Alternating DB snatches, 50/35
Partner 3: Static hold of choice
Wednesday
E2MOM x 6
3 Bench Press, athletes choice
1 set of DB 15’s, athlete’s choice
(Weight vest optional)
AMRAP 3
10/8 Calorie Bike
5 Pull-Ups
10 Push-Ups
15 Air Squats
** Rest 1 min **
AMRAP 4
Starting where you left off
** Rest 1 min **
AMRAP 5
Starting where you left off
Thursday
For time
10 Devil Press, 35/20
100m Run
9 Devil press
100m Run
etc….
1 Devil Press
100m Run
** Rest 3 min **
Then, 7 Mins to find a heavy 3 rep deadlift for the day.
Friday
For time (32 min cap)
100/80 Calorie Row
** Rest 2 mins **
For time
200m Sled Row, light/moderate
** Rest 2 mins **
For time
100 Wall Balls, 20/14
** Rest 2 mins **
For time
150 Walking Lunges, bodyweight
Saturday
TBD
Sunday
Go outdoors and use your fitness.
