 MONDAY - FGB
On the min x 3 rounds -Row -Wall Ball -Push Press -Box Jump -High Pull -Rest TUESDAY -AMRAP 18min AMRAP 400m Run 2 Rounds of 5 pull ups 10 push ups 15 Squats WEDNESDAY -Tabata 20:10 x 8 (60sec Rest) -Wall Sit -Plate Bench Pull Iso Hold -RFESS Iso Hold (alt Legs) -Hang -Prone Hold THURSDAY -For Time 5-10-15-20-15-10-5 Cal Air Bike/Row Burpee` Friday - EMOM EMOM For 20mins a) 40sec Cardio b) 15 KB Swings c) 12 Ring Rows d) 40 sec Pele e) 15 Sit Ups
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Monday – AMRAP
8min AMRAP of 12 x Air Squat 8 x Supine Row 4 x Push Ups --------rest 2mins-------- 8min AMRAP of 12ea x Mt Climber 8ea x Reverse Lunge 4 x Burpees Tuesday - Tabata Tabata 20:10 x 8 sets (Rest 1min) Cardio KB High Pull Push Press Plate Iso Bench Pull Sit Ups Wednesday - F.G.B Running clock 1min stations for reps x 3 rounds DB Thrusters MB Slams MB Lunge & Twist Box Jump Skipping Rest Thursday -AMRAP 20min AMRAP Row/Air-bike 25/30cal/Run 400m 20 KB Swings 10 Pull Up/Ring Row Friday -For Time A. 20-15-10 KB Snatch Pull Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row MONDAY - FGB
On the min x 3 rounds Cardio Plate Ground To OH Ring Row Goblet Squat Prone Hold Rest TUESDAY -AMRAP Set 1 7min AMRAP 10/15 Cal Row/AirBike 20 x Wall Ball Set 2 7min AMRAP Run 250m 20 KB Swings WEDNESDAY - TABATA 20:10 x 8 (60sec Rest) Alt Jump Lunge Push Ups Iso Plate Hold - Bench MB Slam Cardio THURSDAY -For Time Set 1 21-15-9 Thrusters Burpees Set2 21-15-9 Air Bike/Row (cals) Push Press Friday - EMOM EMOM FOR 25mins RFESS x 6ea DB Floor Press x 10 KB RDL x 10 Bent Over DB Row x 10 Hanging Leg Raise x 8 MONDAY - EMOM
EMOM For 20mins a) 8 x Goblet Squats b) 12 x Push Press c) 15 x MB Slam d) 30 sec Dead Bug e) 40sec Cardio TUESDAY -FGB On the min x 3 rounds Cardio Wall Ball Burpee Walking Lunge Ring Row Rest WEDNESDAY - AMRAP Set1: 8min AMRAP of 20/25cal Air Bike or Rower 20 x Thrusters Set 2: 8min AMRAP Run 250m 25 x KB High Pull THURSDAY -Tabata 20:10 x 8 (60sec Rest) Row Sit Up Air Bike Reverse Crunch MB Wood Chop Friday - For Time (20min Cap) “The Dirty 30” 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Lunges 30 Knees-to-Elbows 30 Push Presses 30 KB Deadlift 30 Wall Bal 30 Burpees 30 Double-Unders MONDAY - For Time
Set 1: 21-15-9 Cal Row/AirBike Burpee Set 2: Run 250m 21 KB Swings Run 250m 15 x KB Swing Run 250m 9 x KB Swings TUESDAY -EMOM Set 1: EMOM For 12mins a) 1 + 1/4 Goblet Squat x 6 b) Hamstring Alternating Chair Hold x 6ea (3 sec hold) c) Single Leg Eccentric Calf Raise x 8ea (2 feet up 1 foot down) Set 2 EMOM for 9mins L seated DB Press x 10 Batwings x 12 1/2 Kneeling Pallof Press x 8ea WEDNESDAY - FGB On the min x 3 rounds -Cardio -MB Slam -Box Jumo -Push Press -Wall Ball -Rest THURSDAY -AMRAP 23min AMRAP Run 400m 10m Walking Lunge 10 Push Ups 10 Sit Ups 10m Walking Lunge Row 250m or Air bike 500m Rest 60sec Friday - Tabata 20:10 x 8 (60sec Rest) -Shoulders Elevated Hip March -L Lateral Raise -KB RDL -Supine Row -Prone Pull Through Monday -For Time
A. 20-15-10 KB Swings Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row Tuesday -TABATA set 1: Alternating DUBATA 40:20 x 4each Box Jumps Wall Ball set 2: Alternating Tabata 20:10 x 8each Skipping OH Plate Lunge Wednesday - AMRAP 20min AMRAP Run 400m 20 x Plate Ground to OH 10 x Burpees THURSDAY - Fight Gone Bad A) Lateral Hop B) DB Burpee C) Sit Up D) Shuttle (Either 10m or 4-8-12) E) Thruster F) Rest  TUESDAY -For Time
Set 1: 1000m Row or 2500m Watt Bike Set 2: 21-15-9 Wall Ball Burpees WEDNESDAY - EMOM Set 1: EMOM For 9min a- 40sec Cardio b- DB Chest Press x 10 c- DB Batwings x 12 Set 2: EMOM For 9min a- 40sec Cardio b- RFESS x 6ea c- Shoulders Elevated Hip March x 10ea THURSDAY -FGB FIGHT GONE BAD (1min on each x 3 rounds) -Row -MB Slam -KB High Pull -Step Up -Prone Hold -Rest Friday - AMRAP 20min AMRAP Run 250m 10x Push Ups 10 x Pull Ups/Supine Row Run 500m 20 x KB Swings 20m x OH Plate Lunge MONDAY - AMRAP
20 min AMRAP 500m Run 30 Wall Ball 30 KB Swing 20 Push Press 20 Sit Up 10 Burpee 10 Box Jump TUESDAY -TABATA 5 x Tabata with 60sec rest a) Squat Jumps b) Slam Ball c) Battle Rope d) Ring Row e) Air Bike WEDNESDAY - For Time 4 Rounds For Time (20min Cap) 500m Run 20 x Plate Ground to Overhead 20m OH Lunge Walk THURSDAY -EMOM EMOM for 25min A) Sled Push 20m B) Battle Rope 30sec C) Versa Climber 20sec D) Air Bike 10/12cal E) Run 100m Friday - FGB 1min on each station x 3 rounds -Watt Bike -Sit Up -DB Push Press -Air Squat -KB Swing -Rest MONDAY - FGB
On 60sec Clock x 3 Rounds Backward Walking Lunge -MB Slam -Air Bike -DB Push Press -Sit Up -Rest TUESDAY -AMRAP 18min AMRAP 250m Run 25 x Wall Ball 25 x KB Swings 250m Run 25 x Supine Row 25 x Sit Ups WEDNESDAY - TABATA TABATA x 5 w/ 60sec Rest A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row THURSDAY -For Time For Time (with a Partner) 50 Ring 60 Wall Ball Shots 70 Sit-Ups 100 Kettlebell Swings Perform every two minutes: 10 Burpee With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps. For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees each before continuing. Friday - EMOM Every 90 seconds, for 30 minutes (5 sets of each): a) 30/20 x Thrusters b) 15/10 Cals Air Bike or 250/200 Meters of Rowing c) 15/10ea Mt Climber d) 200 Meter Run MONDAY - EMOM
EMOM For 20mins -40 sec Cardio -10 x Goblet Squats -10 x Eccentric Slide Board Hammy Curl -10 x L Lateral Raise -10 x Deadbug TUESDAY -FGB On 60sec Clock x 3 Rounds -Battle Rope -Air Bike -Row -Versa/ Sled Push -100m, 200m or 250m Run (choose by ability) -Rest WEDNESDAY - AMRAP Set 1: 6min AMRAP 400m Run then AMRAP of 12 x KB Swings 6 Ring Row/Pull Ups Set 2: 6min AMRAP 400m Run then AMRAP of 15 x Wall Ball 9 x Burpees THURSDAY -Tabata Alt Tabata 20:10 x 8 (on each exercise 16 in total) Rest 2mins Tabata 1 a1) Alt jumping Lunges a2) Push Press Rest 2mins Tabata 2 b1) Cardio b2) MB Slam Friday - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 15 Lunges (each leg) 10 Burpees 20 Kettlebell Swings 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 15 Lunges (each leg) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats |
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