 MONDAY - AFAP
Set 1: 21-15-9 DB Thrusters Burpees Set 2: 50-40-30-20-10 Double Under’s Sit Ups TUESDAY -EMOM EMOM For 20mins -40sec Cardio -20m Walking Lunge -10 x L Seated DB Press -6 x Glute Bridge V Walk Out -10 x Ring Row WEDNESDAY - FGB 3 rounds of: (60sec Running Clock) -Air bike/Watt Bike -Wall Sit -Plate Bench Pull Iso Hold -Prone Hold -Row -Rest THURSDAY - AMRAP 20min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Air Squats Run 100m Friday - TABATA Set 1: 20:10 x 8 (rest 60 sec) -Goblet Squat -Push Press -Dead Bug Set 2 40:20 x 6 -Cardio
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MONDAY - TABATA
20:10 x 8 (60sec rest) -Wall Ball -KB High Pull -Box Jump -Push Press -Row TUESDAY -AFAP Set 1: Run 400m then 3 rounds of 12-9-6 KB Swings Supine Row Set 2: Run 400m then 3 rounds of 12-9-6 Push Press Burpee WEDNESDAY - EMOM EMOM for 20mins 10-15cal Air Bike 12 x MB Slam 20m Walking Lunge 6 x Push Ups 12 x Sit Ups THURSDAY - FGB 3 rounds of: (60sec Running Clock) -Sled Push/Versa Climber -Squat Jumps -Plate Ground to OH -Alternating Tall Kneeling to Standing -Row -Rest Friday - AMRAP 18min AMRAP Run 500m 10ea x DB Step Up 10 x DB Ground to OH 10 x DB Renegade Row MONDAY - EMOM
EMOM For 20mins 10-12 Cal Row 150m-250m Run Rest 15 x MB Slams 10 x Burpees TUESDAY - FGB 3 rounds -OH Plate Lunge -Russian Twist -Plate Ground to OH -MB Thrusters -Cardio -Rest WEDNESDAY - Tabata -Row -MB Slam -Bike -Burpee -Skip/Double Under THURSDAY - AFAP 3 rounds of Run 400m 21 x KB Swings 12 x Pull Up/Ring Row Friday - EMOM Set 1: EMOM For 8mins 12 x Goblet Squat 6 x Push Ups Set 2: EMOM For 8mins Air Bike/Row 10-15cal 5 x Devils Press MONDAY - EMOM
EMOM For 20mins -10-12 Cal Row -150m-250m Run -Rest -15 x MB Slams -10 x Burpees TUESDAY - FGB 3 rounds -Sumo High Pull -Box Jump/Step Ups -Push Press -Walking Lunge -Cardio -Rest WEDNESDAY - AMRAP 10min AMRAP Run 250m 12 x KB Swings 6 x Pull ups/Supine Row Rest 2mins 5min AMRAP Run 250m 12 x KB Swings 6 x Pull Ups THURSDAY - Tabata -Sled Push -Air Bike -Row -Watt Bike -Skip/Double Unders MONDAY - EMOM
EMOM For 20mins -10cal Air Bike -12 x Wall Ball -12 x MB Slams -6 x Box Jumps -6 x Push Ups TUESDAY - AFAP On 5 min Clock (faster you go the more rest you get) Complete 400m Run 5 x Pull Up 10 x Burpee (rest the left over time in 5mins. Repeat for 3 sets) WEDNESDAY - FGB\ -Walking Lunge -Wall Sit -KB High Pull -Straight Arm Plank -Cardio -Rest THURSDAY - Tabata -Sled Push/Versa Climber (alt) -Air Bike/Burpee (alt) -Skip/Squat Jump (alt) -Shuttle Run/Push Ups -Sit Up/Prone Hold FRIDAY -AMRAP Set 1 - 5min AMRAP Run 400m AMRAP of 10 x KB Swings 10 x Ring Row Rest 2mins Set 2 - 5min AMRAP Run 400m AMRAP of 10 x DB Thrusters 5ea x Rev Lunge Rest 2mins Set 3 - 5min AMRAP Run 400m AMRAP of 5 x Devils Press 10 x Air Squats Saturday - AMRAP 20min AMRAP Buy in 50cals Row/Air Bike or 750m Run then AMRAP Of 20m OH Walking Lunge 20 x Push Press 20m Bear Crawl 10ea x Prone DB Row MONDAY - FGB
- 5 x Push Up 5 x Ring Row - 10 x KB Swing 10 x Air Squat - Air Bike - Push Press - Reverse Lunge - Rest TUESDAY -TABATA TABATA x 5 w/ 60sec Rest A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row WEDNESDAY - AMRAP 20 min AMRAP 500m Run 30 Wall Ball 30 KB Swing 20 Push Press 20 Sit Up 10 Burpee 10 Box Jump THURSDAY - AFAP 4 rounds for time 30 Thrusters 20 DB Snatch 10 Burpee FRIDAY - 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 Saturday - EMOM EMOM For 24mins Cardio 45sec 6 x Burpee Box Jumps/Step Up 30m D-Ball Carry 12 x Russian KB Swings 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
Thursday - FOR TIME 5 rounds of: 5 x Push Ups 10ea x Reverse Lunge 15 x KB Swing Run 250m 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) MONDAY - Tabata
Tabata 20:10 x 8 (60ssec Rest) -Row -Thrusters -Air Bike -Burpees TUESDAY - FGB On a Running 60sec Clock complete 3 rounds of: -Alternating DB Step Ups -MB Slams -Jumping Pull Ups -Glute Bridge (hip extension) Iso Hold -Cardio -Rest WEDNESDAY - AFAP 10 Rounds 100m Run 10 x Air Squats 10 x Push Ups THURSDAY - EMOM Set 1: EMOM For 9mins -12 x Ring Row -10m OH Plate Lunge -10m Bear Crawl Set 2: EMOM For 6mins -8-10-12cal Row or Air Bike -15 Each Side Mt Climber FRIDAY - AMRAP AMRAP 20mins 400m Run 5 x Pull Up/Ring Row 10x Push Up 15 x Air Squat Saturday - EMOM EMOM For 24mins -Cardio 45sec -6 x Burpee Box Jumps/Step Up -30m D-Ball Carry -12 x Russian KB Swings MONDAY - AMRAP
18min AMRAP 60sec Hard Cardio 10m Walking Lunge 5 Burpees 10m Walking Lunge 250mRun TUESDAY - TABATA Set 1: Tabata 20:10 x 8 (60ssec Rest) Goblet Squats Ring Row Russian Twist Set 2: Dubata 40:20 x 4 - Cardio WEDNESDAY - FGB on a Running 60sec Clock complete 3 rounds of: -Alt Jump Lunge -DB Floor Press -Air Squats -DB lateral Raise -Sit Ups THURSDAY - AFAP 3 Rounds of 500m Run 20 x KB Swing 10 x Box Jumps FRIDAY - EMOM EMOM For 20mins 12 x MB Slams 40 sec Battle Rope 12 x Wall Ball 40 sec Sled Push or Versa Climber 12 x Sit Ups Saturday - AMRAP 3 x 5min AMRAPS With 60sec Rest between a) 5min AMRAP 10-12 or 15cals Row/Air Bike 10 Burpees b) 5min AMRAP Block run c) 5min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Squats MONDAY - EMOM
Set 1: EMOM For 9mins 12 x Ring Row 10m OH Plate Lunge 8 x Rocky Solo Set 2: EMOM For 8mins 10,12 or 15 x Cals Row/Air Bike TUESDAY - AMRAP 21 min AMRAP Row, Bike, Air Bike or Versa Climber 60sec 20 x Thrusters 10 x Burpees WEDNESDAY - TABATA 20:10 x 8 (60sec between Exercises) Bear Crawl Wall Sit Push Ups Bar Hang Sit Ups THURSDAY - FGB on a Running 60sec Clock complete 3 rounds of: Skipping DB Curl and Press Alt Side Lunge Bent Over Row Prone Hold FRIDAY - AFAP 5 Rounds of 20ea x Mt Climber 15 x KB Swing 10ea x Single Arm KB Bent Over Row 5ea x Goblet Reverse Lunge Saturday - AFAP 3 Rounds 400m Run 15 x MB Slam 10 x Box Jumps |
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