 MONDAY - FGB
Set1 EMOM For 60mins 25sec each RFESS ISO 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds OH Plate Lunge Plate Ground to OH KB High Pull KB Horn Press Cardio Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) Battle Rope/Sled Push/Versa Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock
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Wednesday - EMOM
EMOM For 20mins - 5 x DB Reverse Lunge - 12 x Glute Bridge Floor Press - 30sec Prone Cobra - 30 Sec Pogo - 30 sec Prone Hold Thursday - AMRAP A) AMRAP in 6mins 6ea side DB Seesaw Press 8ea Single Arm DB Row Rest 60 sec B) AMRAP 6mins 6ea RFESS 10ea Alt Hamstring Chair hold 60sec Rest C) 3min AMRAP Burpees Friday - For Time A) 3 Rounds of 10 x L Lateral Raise 6each Revers Lunge Band Row 10 each side DB Deadbug Rest 30sec B) 5 Rounds of 5 x Push Ups 10 x Supine Row 15 Squats MONDAY - FGB
Set1 EMOM For 60mins a) 25sec each RFESS ISO b) 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -OH Plate Lunge -Plate Ground to OH -KB High Pull -KB Horn Press -Cardio -Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock MONDAY - EMOM
Set1 EMOM For 8mins a) 8ea x Goblet Reverse Lunge b) 10ea x Single Arm DB Row Set 2 EMOM For 12mins a) 40sec Air Bike or Row Erg b) 15 x Wall Ball c) 5 x Box Jumps TUESDAY -FGB Set 1 EMOM For 6mins - 60sec Spanish Squats - 60sec Prone Hold Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -MB Slams -Farmers Walk -KB Swing -Goblet Squats -Cardio -Rest WEDNESDAY- AMRAP Set 1 7min AMRAP Of 10 x DB Chest Press 10 x Hip extensions 30sec Rest Set 2 12 Min AMRAP Of Run 250m 15 Thrusters 5 Burpees THURSDAY -TABATA Set 1 Alt Tabata (4each) -Push Press -Step Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg Friday - For Time Set 1 3 Rounds Of 6ea x RFESS 10 x Feet Elevated Ring Row Rest 60sec Set 2 10 Rounds For Time 5 x Pull Ups 10 x Push Ups 15 x Squats MONDAY - For Time
Set1 3 Rounds of Row 250m 21 KB Swings 12 Ring Row Set 2 3 Rounds Of 500m Air Bike 21 Thrusters 12 Burpees TUESDAY -EMOM EMOM For 20mins -20m ea Suitcase Carry -15 x Wall Ball -10 x Hip Extension MB Squeeze -8ea Half Kneeling Band Row -40sec Cardio WEDNESDAY- FGB On running 60sec Clock x 3 Rounds -KB High Pull -Box Jump -Push Press -Squat Jump -Cardio -Rest THURSDAY -AMRAP 18min AMRAP Run 400m 15 x MB Slams 10 x Sit Ups 5 x Push Up Friday - TABATA 20:10 x 8 (60sec Rest) -Air Bike -Row -Watt Bike -Versa Climber/Sled Push -Battle Rope MONDAY - TABATA
20:10 x 8 (60sec Rest) -Push Press -Step Ups -Ring Rows -Air Squats -Cardio TUESDAY -For Time 3 Rounds of 5 Push Ups 10 KB Swings 15 Sit Ups Run 200m WEDNESDAY- EMOM EMOM For 20mins -40m Farmers Carry -12 x MB Slams -30sec Battle Rope -12 x Wall Ball -30sec Sled Push/Versa Climber THURSDAY -FGB On a Running Clock 60sec of each Station for reps x 3 Rounds -Air Bike -Walking Lunge -Burpee -Sit Up -Row -Rest Friday - AMRAP Set 1: 10min AMRAP Run 250m 15 KB High Pull 5 Pull Ups Set 2: 7min AMRAP +2 Goblet Squat 3 Box Jumps MONDAY - AMRAP
Set 1: 7min AMRAP 15/25 Cal Row/Bike 15 x Thrusters Set 2: 7min AMRAP 15/25cal Row/Bike 15 x Plate Ground to Overhead TUESDAY -TABATA Set 1: Alt Tabata (20:10 x 8 each exercise) -KB Swing -Ring Row Set 2: Dubata (40:20 x 8) Cardio Choice WEDNESDAY For Time 5 Rounds As Fast as Possible 100m Run 10 x Burpees 10 x Sit Ups THURSDAY EMOM EMOM FOR 20mins -6ea x RFESS -8ea x Split Stance RDL -10 x Glute Bridge DB Floor Press -8 x Bent Over DB Row -5m Forward Bear Crawl/5m Backward Bear Crawl Friday - FGB On running 60sec clock x 3 rounds -Wall Ball -Box Jumps -Push Press -KB High Pull -Cardio -Rest MONDAY - FGB
Running 60sec clock x 3 rounds -Battle Rope -Box Jump/Step Ups -KB High Pull -Prone Hold -Cardio -Rest TUESDAY -AMRAP AMRAP in 20mins Row/Air Bike 20/30Cals 20m Walking Lunge 10 Burpees WEDNESDAY TABATA -Cardio -Plate Iso Hold (bench pull) -Spanish Squat -Side Plank (alt) -Cardio THURSDAY For Time 3 Rounds For Time Run 500m 25 x Air Squat 12 x Push Press Friday - EMOM EMOM For 20mins -10 x Goblet Squats -10ea x Alt Hamstring Chair hold -10 x Push Ups -10 ea x Single Arm DB Row -10m Bear Crawl MONDAY - EMOM
EMOM For 20mins -Wall Sit 40 sec -DB Curl & Press x 12 -Row 10-15 cals -DB Step Up x 8ea -Bent Over DB Row x 10 TUESDAY -FGB -Cardio -MB Slams -DB Thrusters -Farmers Walk -Skipping WEDNESDAY AMRAP 24min AMRAP Run or Row 400m 10 Burpees 10 KB Swings Rest 60seconds THURSDAY TABATA -Row -Watt Bike -Battle Rope -Versa or Sled Push -Air Bike Friday - For Time 5 Rounds of 20 x Wall Ball 10 x Box Jump Every 2mins do 3 Burpees Monday
FIGHT GONE BAD (1min on each x 3 rounds) A) Watt Bike B) Sit Up C) Plate Ground to OH D) Air Squat E) KB Swing F) Rest Tuesday 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk Wednesday AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x Supine Row * Every 4min starting on 0 run 200m (4 runs) Thursday TABATA A) Push Press B) SDHP C) Row D) MB toe taps E) KB Swing Friday Set 1 - EMOM for 8min A) 12 x Wall Ball B) 12 x KB RDL Set 2 - EMOM for 8min Pick one and stay on it for 8 efforts Airbike - 6/8/10/12 cal Row - 6/8/10/12 cal Sled Push - 30m Versa Climber - 30-40-50m |
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