 MONDAY - AFAP
Set 1: 3 Rounds of: 25/15 Cals Air Bike/Row Erg 15 x Thrusters Set 2: 3 Rounds of: 250m Run 15 x KB Swings TUESDAY - FGB 3 rounds (60seconds each exercise) Battle Rope Goblet Squat Ring Row Step Ups Cardio Rest WEDNESDAY - TABATA Set 1: TABATA 20:10 x 8 (60sec rest between exercises) MB Slams Alt Jump Lunge Hanging Leg Raise Set 2: 40:20 x 6 Row/Air Bike/Watt Bike/Versa Climber THURSDAY - EMOM EMOM For 25mins 40secs Cardio 15 x Push Press 15 x KB High Pull 10 x Burpee 20m Sled Push FRIDAY - AMRAP Set 1: AMRAP 4mins Run 500m AMRAP Wall Ball 1min rest Set 2: AMRAP 5mins Run 500m AMRAP Box Jump 1min rest Set 3: AMRAP 5mins Run 500m AMCAP Row/Air Bike/Versa Climber SATURDAY - AFAP Run 250m 21 KB Swings 21 Push Ups Run 250m 15 KB Swings 15 Push Ups Run 250m 9 KB Swings 9 Push Ups
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MONDAY - AMRAP
Set 1: 7min AMRAP Run 250m 15 x MB Slams Set 2: 7min AMRAP 20/15cal Row or Air Bike 15 x Wall Ball TUESDAY - TABATA 20:10 x 8 (60 sec rest) OH Plate Hold Wall Sit Prone Hold Ring Row Hold Push Up Hold WEDNESDAY - FGB 3 rounds (60seconds each exercise) Push Press DB Squat DB Curl and Press DB Burpee DB Renegade Row Rest THURSDAY - EMOM EMOM For 25mins 40secs Cardio 10 x Push Ups 10 x Hanging Leg Raise 20m Walking Lunge 20m Sled Push FRIDAY - AFAP Set 1: 21-15-9 KB Swing Sit Ups Set 2: 21-15-9 Thrusters Supine Row SATURDAY - AFAP Filthy 30 Complete AFAP (25min Cap) 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Walking Lunge Steps 30 Knees-to-Elbows 30 Push Presses 30 MB Slams 30 Wall Ball Shots 30 Burpees 30 Double-Unders MONDAY - TABATA
TABATA 20:10 x 8 (60sec Rest) A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row TUESDAY - AFAP 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk WEDNESDAY - EMOM Set 1 EMOM for 10min A) 12 x RDL B) 12 x Ring Row Set 2 EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster 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 FRIDAY - AMRAP AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x SDHP * Every 4min starting on 0 run 200m (4 runs) SATURDAY - AMRAP 20min AMRAP 800m Hill Run Buy In ——————————- 15 x Wall Ball 10x Burpee 5 x Box Jump 200m Run MONDAY
Set 1: EMOM for 12mins 8each x Shoulders Elevated Hip March 5 x Iso Reps Plate Bench Pull (5 sec Hold) 8each x Half Kneeling Pallof Press Set 2: EMOM for 6mins a) 40sec Hard cardio TUESDAY FGB - 3 rounds Wall Ball Box Jumps KB Swing Elevated Push Ups Cardio Rest WEDNESDAY AFAP (20min Cap) 5-10-15-20-25-30 Cals on air Bike or Row Erg Supine Row Sit Ups THURSDAY A) Tabata 20:10 x 8 (60sec rest between exercises) Mini Band Side Walk (alt sides each 20sec) Banded Face Pull Dead bugs B) Alt Dubata 40:20 x 8 (4 on each) Sled Push Or Battle Rope Burpees FRIDAY AMRAP 20mins 250m Run 5 x Pull Ups 10 x Push Ups 15 x Squats SATURDAY For Time 1000m Row, 2000m Air Bike or 2250m Watt 50 x Thrusters 30 x Supine Rows MONDAY
5 x TABATA with 60sec Rest Row Step Up KB Swing Pull Up (Variation) Lunge (Variation) TUESDAY AMRAP in 18min 250m Run 15 Thrusters 10 Box Jump 5 Burpee WEDNESDAY FGB A) Slam Ball B) Push Up C) Squat Jump D) Ring Row E) Watt Bike F) Rest THURSDAY 3 Rounds for time 500m Run 30 KB Swing 20 Push Press 10m OH Lunge Walk FRIDAY EMOM for 20min 20m Sled Push 20sec Battle Rope 20m Bear Crawl 20sec Bar Hang SATURDAY 5 Rounds for time 250m Row/500m Bike 30 Wall Ball 15 Sit Up 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 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 |
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