 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 |
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