 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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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) AMRAP in
400m Run 30 x Wall Ball 20 x DB Snatch 10 x Box Jump Fight Gone Bad
A) SDHP B) Sled Push C) Ring Row D) Step Up E) Burpee F) Rest 10 Rounds for time (18min cap)
10 x Push Press 10 x Goblet Squat |
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