 MONDAY - FGB
On a Running 60sec Clock for 3 rounds a- KB High Pull b- Burpee c- Plate Ground to OH d- Squat Jump e- Cardio f- Rest TUESDAY - EMOM Set 1: EMOM For 12mins a- 10 x Goblet Squat b- 15 x MB Slam c- 40sec Cardio Set 2: EMOM For 6min 40sec Cardio 20sec Rest WEDNESDAY - AFAP 3 Rounds Run 500m 20 KB Swings 15 Supine Row THURSDAY - AMRAP Set 1: 7min AMRAP 15 x Wall Ball 10 x Burpee 5 x Jumping Pull Up Set 2: 7min AMRAP 20/15cal Row/Air Bike 20m Walking Lunge FRIDAY - TABATA 20:10 x 8 (60sec rest) Wall Sit Prone Plate Pull Split Squat iso hold (alt) Scap Pull Up Hold Side Plank (alt) SATURDAY - AFAP 50 Air Squats 5 Burpees 40 Sit-Ups 5 Burpees 30 Lunges (alternating legs) 5 Burpees 20 Kettlebell Swings (1.5/1 pood) 5 Burpees 10 meter Bear Crawl 5 Burpees 20 Kettlebell Swings (1.5/1 pood) 5 Burpees 30 Lunges (alternating legs) 5 Burpees 40 Sit-Ups 5 Burpees 50 Air Squats
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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 - EMOM
Set 1: EMOM For 8min a) Push Press x 15 b) Alt Jump Lunge x 8each leg Set 2: EMOM For 8min a) 40sec Cardio b) Burpees x 10 TUESDAY - FGB On a running 60sec Clock for 3 rounds -Cardio -KB High Pull -DB Curl And Press -Battle Rope -Prone Hold -Rest WEDNESDAY - AFAP 3 Rounds Run 400m 15 Wall Ball 5 Box Jumps THURSDAY - TABATA Set 1: Alt Tabata 20:10 (8 sets each exercise) a) Supine Row b) Push Ups Set 2: 40:20 x 6 -Cardio FRIDAY - AMRAP 18min AMRAP 10 x Goblet Squats 10 x DB Ground to OH 10 x MB Slams Run 100m SATURDAY - AMRAP Set 1: 9min AMRAP 15/10cal Cardio 10 x Ring Row 5 x Push Ups Set 2: 9min AMRAP Run 250m 20 x Air Squats 10ea Rev Lunge |
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