 MONDAY
Set 1 EMOM For 8mins -6ea x Front Foot Elevated Reverse Lunge -10ea x Shoulders Elevated Hip march Set 2 FGB 1min Running Clock for reps x 3 Rounds -Cardio -DB Curl And Press -Reverse Crunch -Rest TUESDAY 25min AMRAP 30/20 cals Erg or Air Bike +2 Frogger 20m Waling Lunge +1ea Reach Through Turn WEDNESDAY Set 1 EMOM For 8mins -10 x DB Flys -12 x Ring Row Set 2 Alternating TABATA 20:10 x8 each exercise -MB Slam -Sit Ups THURSDAY EMOM For 30mins -40sec Cardio -12 x Plate Ground to OH -40 sec Cardio -12 x Goblet Squats -40sec Cardio -12 x Push Press Friday Set 1 EMOM For 8mins -12 x Glute Bridge - Band -6 ea x Band Standing Hamstring Curl Set 2 5 Rounds of 5 x Burpees 10 cals Air Bike rest 60sec Saturday 25min AMRAP Run 400m 2 Rounds of: 5 x Pull Ups 10 x Push ups 15 x Air Squats Finisher Coaches Choice
0 Comments
MONDAY
Set 1 EMOM For 8mins - 6ea x DB Reverse Lunge - 12ea x Mini Band Fire Hydrant Set 2 3 Rounds of 25/20cals Cardio 20 x Plate Ground To OH 15 x Plate Squat TUESDAY FGB 1min Running Clock for reps x 3 Rounds -Cardio -KB Swings -Box Jump/Step up -Ring Row -Cardio -Rest WEDNESDAY Set 1 EMOM For 8mins - 10 x Seated DB OH Press - 12 x Batwings Set 2 AMRAP 10min AMRAP 10 x Thrusters 10 x Burpees 250m Run/Row THURSDAY DUBATA 40:20 x 4 Rounds -Sled Push/Versa Climber -Battle Rope/Ski Erg -Air Bike -Row Erg -Rest Friday Set 1 EMOM For 8mins - 30-40 sec Chinese Plank - 8ea x DB Step Up Set 2 EMOM For 9mins - 15 x MB Slam - 15 x Sit Ups - 10m Bear Crawl Saturday 20min AMRAP Run 100m 10 x Push Press 10 x KB Swings 10 x Box Jumps Finisher Coaches Choice MONDAY Set 1 EMOM For 8mins - 10x Goblet Squats - 6ea x OH Reverse Lunge Set 2 EMOM For 10mins - 10-12-15 cals(pick one) Cardio - 5 x MB Slams/3 x Burpees TUESDAY Min 0:00-4:00 - 10 x KB Swings/10 x Push Press Rest 60sec Min 5:00-9:00 - 10 x Ring Row/10 x Push Ups Rest 60sec Min 10:00-14:00 - 10x Thrusters/5 x Box Jumps Rest 60sec Min 15:00-19:00 - Cardio (max Cals) WEDNESDAY Set 1 EMOM For 8mins - 8 x DB Chest Press - 10ea x Single Arm DB Row Set 2 FGB - 3 Rounds -KB High Pull -Walking Lunge -Prone Hold -Rest THURSDAY 10 Rounds For Time 10 Burpee 10 Air Squats 10 Push Ups 10 Sit Ups (30min Cap) Friday Set 1 EMOM For 8mins - 6ea x Split Stance RDL - 10 x Shoulders Elevated Hip Extension Set 2 Alternating Dubata (40:20 x 4 Each Exercise) - Cardio - 5 Push Press/10 Jump Squats Saturday 25min AMRAP Run or Row 250m 10 x Push Ups 20 x Air Squats 30 x Double Unders Finisher Coaches Choice MONDAY
Set 1 EMOM For 8mins 8ea x RFESS 15 x Hip Extensions Set 2 4 Rounds of 30/20cals Cardio 15 x DB Thrusters TUESDAY EMOM For 20mins 40sec Cardio 15 x KB Swings 30sec Battle Rope/Sled Push 40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins 10ea x DB See Saw Press 10 x Bench Dips Set 2 10min AMRAP Run/row 250m 5 x Box Jumps 10 x Hanging Leg Raise THURSDAY FGB - 3 Rounds Burppes Walking Lunge Push Press Ring Row Sit Ups Rest Friday Set 1 EMOM For 8mins 10 x KB Deadlift 30sec Chinese Plank Set 2 7min AMRAP 60sec Cardio 5 Push Ups 10 Ring Row 15 Air Squats Saturday 30-25-20-15-10-5 Cals Cardio Hang DB Clean and Press Sit Ups Finisher Coaches Choice MONDAY
Set 1 EMOM For 8mins a) 10m DB Walking Lunge b) 6 x 1+1/4 Squats Set 2 7min AMRAP 10cals Cardio 20 Air Squats TUESDAY 5 Rounds of 400m Run 20 KB Swings 10 Ring Rows (25min Cap) WEDNESDAY Set 1 EMOM For 8mins a) 10 x DB Chest Press b) 20 x Banded Seated Row Set 2 Tabata (20:10 x 8 60sec rest) - Plate Ground to OH - MB Slam - Prone Hold THURSDAY EMOM For 30mins - 6 x Box Jumps - 7 x Burpees - 8 x Push Press - 9 x Front Squats - 10cals Cardio Friday Set 1 EMOM For 8mins a) 5 ea Single Leg RDL b) 10ea SL Around the world (balance pad) Set 2 7min AMRAP 500m Air Bike 250m Run MONDAY
Set 1 EMOM For 8mins -40sec Spanish Squat -10ea x Ehoulders Elevated Alt Hip March Set 2 EMOM For 12mins -40sec Cardio -15 x KB Swings -10 x Supine Rows TUESDAY 25min AMRAP 10-15-20-25-30cals Cardio 5-10-15-20-25 Push Press 3-6-9-12-15 Pull ups/Ring Rows (if you complete the rep scheme start back at start and continue until 25mins is up) WEDNESDAY Set 1 EMOM For 8mins -12ea x DB Scarecrows -40 sec Iso Plate Bench Pull Set 2 3 Rounds of 250m Run 20m Walking Lunge THURSDAY 40 work :20rest x 4 Rounds of -Cardio -Burpees -Step Ups -Cardio -Sit Ups Friday Set 1 EMOM For 8mins -8ea x KB RDL -6ea x Slide Bored Rev Lunge Set 2 Alternating Tabata (20:10 x8 each exercise0 - Alt Jump Lunge - Push Press TUESDAY
EMOM For 25mins -40 seconds Cardio -20 x KB Swings -20 x Push Press -20 x Lunge Steps -40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -8ea x Single Arm DB Row Set 2 Tabata 20:10 x 8 (60sec Rest) -Cardio -Plate Ground To Over Head -Goblet Squats THURSDAY 20min AMRAP Run 500m 15 x Thrusters 15 x Burpees Friday Set 1 EMOM For 8mins -8ea x Single Leg Hip Extension -15sec ea x Osculating Split Squats Set 2 5 Rounds for time (12min Cap) 5 x Pull Ups 10 x Push Ups 15 x Air Squats 20 x Sit Ups Saturday 3min AMRAP of: (4 Sets) 100m farmers carry Then as many reps as possible of: 10x push-ups 10 Goblet squats Rest 2 minutes between rounds. Coaches Choice Finsher MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10 x Mini Band Hip Extensions Set 2 Tabata 20:10 x 8 (60sec Rest) -Cardio -OH Plate Lunge -MB Slams TUESDAY FGB - On a 60sec Running Clock complete AMRAP in 5 Rounds of -Cardio -Thrusters -High Pull -Push Press -Squat Jumps -Rest WEDNESDAY Set 1 EMOM For 8mins -12 x Seated DB Press -5 x Pull ups/10x Supine Row Set 2 3 Rounds of 60 sec Cardio 21 KB Swings 12 Burpees THURSDAY EMOM For 30mins -10 x DB Hang Clean and Press -30 sec Cardio -5 x Man Maker -30sec Cardio -10 x Plate Sit Ups -30sec Cardio MONDAY
Set 1 EMOM For 8mins -6ea x RFESS -10ea x Shoulders Elevated Hip March Set 2 10min AMRAP 5 x Push Ups 10 x Supine Row 15 x Air Squats 20 cals Cardio TUESDAY EMOM For 30mins -40sec Cardio -40sec Push Press -40sec KB Swings -40sec Cardio -40sec DB Batwing Iso Hold -40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins -10ea x Scarecrows -10ea x Single Arm DB Row Set 2 FGB (60sec Stations x 3 Rounds) -MB Thruster -MB Toe Tap -Reverse Lunges -DB Curl and Press -Sit Ups -Rest THURSDAY 5-10-15-20-25-20-15-10-5 Cals Cardio 3-6-9-12-15-12-9-6-3 Burpees (25min cap) Friday Set 1 -8 x KB RDL -8ea Goblet Split Squat Set 2 EMOM For 12min -12 x Glute Bridge with Mini Band -10ea x Tall Knelling Pallof Press -30-40 OH Plate Hold MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest |
Archives
November 2021
Categories |
RSS Feed
