 MONDAY - AMRAP
Set 1 - 8min AMRAP 2-4-6-8-10 Plate Ground to Overhead Plank Burpee Set 2 - 8min AMRAP 10cal AB 20m Lunge Walk TUESDAY - EMOM 24min AMRAP Dead Pull x 3 Air Bike 30sec Slam Ball x 10 DB Squat x 10 Push Press x 10 Step Up x 10 WEDNESDAY - TABATA 5 x Tabata w/ 60sec Rest Prone Hold KB Swing Ring Row Squat (variations/scaled) Row THURSDAY - AMRAP 20min AMRAP 800m Hill Run Buy In ——————————- 15 x Wall Ball 10x Burpee 5 x Box Jump 200m Run FRIDAY - EMOM Set 1 - 12min EMOM A) RDL x 10 B) Suitcase Rev Lunge x 10 C) 30sec Deadbug Set 2 - 8min EMOM 10/15 x Squat Jump SATURDAY - TABATA 5 x TABATA w/ 60sec rest Battle Rope Goblet Squat Sit Up Bar Hang Burpee
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Monday -AMRAP
3 x 7 min AMRAP with 2min rest a) 200m Run 10m Walking Lunge 10m Bear Crawl 10 x Sit Up b) 200m Row 15 x SDHP 10 x Ring Row 5 x Burpee c) 2-4-6-8-10-12 (Start back at 2 after 12) Plate Ground to Overhead Plate Hop Plate Front Squat Tuesday -EMOM EMOM for 24min (4 rounds) 20 seconds Battle Rope B) Strict Pull Up x 6-10 C) Slam Ball x 10 D) Dead Pull x 5 (or 1 rope climb) E) 250m Run F) Rest Wednesday - TABATA 5 x Tabata with 2mins rest Elbows to Hands (Gravedigger) KB Swings Rev Lunge Supine Hold (Rings) 4-8-12m Shuttle (If done before 20seconds they get extra rest) Thursday -FGB Running 60sec Clock x 3 rounds Air Bike MB Slam Prone Hold Squat Jumps Row Rest Friday - EMOM EMOM for 12 min A) 10ea x See Saw Press B) 6 x Push Up C) 30sec Prone Hold Set 2 - EMOM for 10min 15 x Thruster Rest Saturday - For Time 4 x 3min AMRAPS 3 x DB Thrusters 6 x DB Burpee 9 x DB Hang Clean Use same weight for all 3 exercises **AT THE END OF EACH 3MIN AMRAP RUN 400M THEN REST 60 SEC** Monday -AFAP
5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk Tuesday -F.G.B FIGHT GONE BAD (1min on each x 3 rounds) Watt Bike Sit Up Plate Ground to OH Air Squat KB Swing Rest Wednesday - AMRAP 3 x 5min AMRAP w/ 2min Rest 1) 200m Run 10 x Push Up 10 x SDHP 2) 15 x Box Jump 10 x Slam Ball 5 x Burpee 3) 1km Row then AMRAP Lateral Hop Thursday -TABATA TABATA x 5 w/ 60sec Rest Air Bike Step Up Wall Ball Burpee Row Friday - EMOM Set 1 - EMOM for 10min 12 x RDL 12 x Ring Row Set 2 - EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster Saturday - For Time 4 Round AFAP (40min Cap) Run 800m (hill) 25 x Burpee Box Over 50 x Wall Ball Monday -AMRAP
20min AMRAP Row/Air-bike 20cal/Run 400m 20 KB Swings 10 Pull Up/Ring Row Tuesday -TABATA set 1: Alternating DUBATA 40:20 x 4each Burpees Wall Ball set 2: Alternating Tabata 20:10 x 8each Skipping OH Plate Lunge Wednesday - EMOM Set 1: EMOM For 12mins Single Arm OH Walk 10m each Plate Ground to OH x 12 Prone Hold 40sec Set 2: EMOM For 8mins +3 Devils Press Thursday -For Time Set 1: 3 Rounds of 20m Walking Lunge with MB Twist 20 x MB Goblet Squat Set 2: 1000m Row/2000m Air Bike/2250m Watt Bike Friday - F.G.B Cardio option Push Ups Ring Rows Wall Sit Step Ups Rest Saturday - For Time 20 x KB Deadlifts 400m Run 20 x KB Swings Run 400m 20 x DB Thrusters Run 400m 20 x Burpees Run 400m 20 x Pull up or ring rows Run 400m 20 x Box Jumps Run 400m 20 x Goblet Squats Run 400m 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 -F.G B 1min on each x 3 rounds - KB High Pull - Reverse Lunge - Push Press - Prone Hold - Cardio - Rest Wednesday - AMRAP 20min AMRAP Run 400m 20 x Plate Ground to OH 10 x Burpees Thursday - TABATA 20:10 x 8 60sec rest Cardio Lat line Hops Mt Climbers Alt Jumping Lunge Cardio Friday - EMOM EMOM For 12mins a1) 15 x Air Squats a2) 10 x Push Ups a3) 5 x Pull Ups 2min Rest B. EMOM For 8mins b1) 100m Run b2) 6 x Devils Press Saturday - AMRAP 25min AMRAP Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one) In remaining Time AMRAP 15 x Wall Ball 30 x Double Unders 10 x Burpees Monday -TABATA
20:10 x 8 60sec rest - Cardio - Supine Row - Mountain Climber - Step Ups - Sit Ups Tuesday - For Time 5 Rounds For Time 20 MB Thrusters 10 Burpee 20 Slam Ball 10 Deck Squat Wednesday - F.G.B 1min on each x 3 rounds - Box Jump - Sit Up - Plate Ground to OH - Air Squat - KB Swing - Rest Friday - AMRAP Set 1 9min AMRAP 1-2-3-4-5-6-7-8-9-10 (if you finish 10 start again at 1) Burpee Reverse Lunge (Each Leg) 2min Rest 9min AMRAP 2-4-6-8-10-12-14-16-18-20 (if you finish 20s start again) Push Press SDHP Saturday - EMOM EMOM For 30mins 1- Cardio 6-8-10 Cals 2- 15 x Goblet Squats 3- 10 x Burpees 4- 8 x Renegade Row 5- 25-30 Double Under’s (50-60 Single Skips) Monday - F.G.B
Running clock 1min stations for reps x 3 rounds DB Thrusters MB Slams MB Lunge & Twist Box Jump Skipping Rest Tuesday - EMOM EMOM For 12mins KB Halo 40sec KB High Pull x 12 1/2 Kneeling KB Press x 6 Each 2) EMOM For 8 mins DB Push Press x 10-15 Alt Jump Lunge x 10-16 Wednesday - AMRAP 3-minute AMRAP of AMRAP in 3 minutes of 10 x DB Curl And Press 6 x Push-Ups 9 x Air Squats Then Rest 1 minute. Repeat 5 times (19 minutes) Friday - Tabata 20:10 x 8 60sec rest Push Press Hollow Hold Batwings Rocky Solo Squat Jumps Saturday - For Time (cap 27mins) 5 round for time 10 x Push-Ups 10 x DB Thrusters 10 x V Sit Ups 10 x KB Deadlifts 10 x Burpees 10 x Kettlebell Swings 10 x Supine Row  Quick Fit - 25th May-31st May
Monday - Tabata Tabata 20:10 x 8 sets (Rest 1min) Mt Climber KB High Pull Elevated Push Ups Plate Iso Bench Pull Sit Ups Tuesday - AMRAP 20min AMRAP 5 x Push Ups 10 x Supine Body Row 15 x Squats 120sec Skipping Wednesday - EMOM (1) EMOM for 10mins Goblet Squats Tall Kneeling DB Press (2) EMOM for 9mins 10-15 x KB Swings 10 x Reverse Lunges 10 x MB Slams Friday - For Time (cap 25mins) 10 Burpees 30 KB Deadlifts 10 Burpees 30 DB Curl and Press 10 Burpees 30 Goblet Squats 10 Burpees 30 DB Push Press 10 Burpees 30 Goblet Tall Kneeling to Standing 10 Burpees 30 KB Swings 10 Burpees 30 KB High-Pulls 10 Burpees 30 DB Snatches (Left Hand) 10 Burpees 30 DB Snatches (Right Hand) 10 Burpees 30 Renegade Row Saturday - F.G.B Plate Ground to OH KB Halo Box Jump/Step up KB Figure 8 Lat Line Hop Rest  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 – F.G.B 3 Rounds 1 min stations
Wednesday- Tabata
Friday - EMOM EMOM for 9mins
EMOM For 9mins
Saturday – For time 20-15-10-5-10-15-20 On the spot Inchworm Tall Kneeling to standing Burpees Double Under (cap 25 mins) |
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