 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)
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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 MONDAY - AFAP
5 Rounds of 250m Run 20 x KB Swing 10 x Ring Row TUESDAY - Tabata Set 1: Alt Tabata (20:10 x 8each exercise) -DB Push Press -Rev Lunge Set 2: 40:20 x 6 - Cardio WEDNESDAY - FGB on a running 60sec clock complete AMRAP on -Wall Ball -KB High Pull -Box Jump -Burpee -Cardio -Rest THURSDAY - AMRAP 20min AMRAP 60sec Cardio 20m Walking Lunge with MB Twist 10m Inch Worm 10m Bear Crawl FRIDAY - EMOM EMOM For 20mins -10 x KB RDL -10 x DB Floor Press -10 x 1 +1/4 Goblet Squats -10 x Batwings -40sec Cardio MONDAY - EMOM
EMOM For 20mins -Air Bike/Watt Bike 45sec -15 x DB Thrusters -10 x Burpees -30 sec MB Toe touch TUESDAY - AFAP Set 1: 1500m Run (rest 120sec) Set 2: 3 round of 20 x KB Swings 10 Supine Body Row WEDNESDAY - TABATA 20:10 x 8 (60sec rest) -Wall Ball -Reverse Lunge -Push Ups -KB Deadlift -Cardio THURSDAY - FGB 3 Rounds on a running 60sec clock complete AMRAP on -MB Slam -MB Twist -Plate Ground to OH -Plate Sit Up -Cardio -Rest FRIDAY - AMRAP Set 1:5min AMRAP of Run 250m 40m Farmers Walk (rest 60sec) Set 2: 250m Run 250m Run 40m OH Plate Carry (rest 60sec) Set 3: 5min AMRAP Run 250m 20m Bear Crawl SATURDAY - AMRAP 20min AMRAP Of: 400m Run 25 Wall Ball 10 Box Jumps 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 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 MONDAY - FGB
3 rounds (60seconds each exercise) Cardio KB High Pull Reverse Lunge Push Ups Wall Sit Rest TUESDAY - TABATA TABATA 20:10 x 8 (60sec rest between exercises) Cardio Box Jumps Wall Ball Burpees Double Unders Rest WEDNESDAY - EMOM Set 1:EMOM For 8mins Cardio 40secs 20 x Push Press Set 2: EMOM For 8mins Cardio 40secs 15 x 1 + 1/4 Goblet Squats THURSDAY - AMRAP 20min AMRAP 400m Run 21 x KB Swings 12 x Pull Ups/Ring Rows FRIDAY - AFAP 4 Rounds of: 20/15cals Row/Air Bike 20m Walking Lunge 40m Farmers Carry SATURDAY - AFAP 5 Rounds 10 Burpees 10 Air Squats 10 Push-Ups 10 Sit-Ups 10 Cals Row/Air Bike |
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