 MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10 x Mini Band Hip Extensions Set 2 Tabata 20:10 x 8 (60sec Rest) -Cardio -OH Plate Lunge -MB Slams TUESDAY FGB - On a 60sec Running Clock complete AMRAP in 5 Rounds of -Cardio -Thrusters -High Pull -Push Press -Squat Jumps -Rest WEDNESDAY Set 1 EMOM For 8mins -12 x Seated DB Press -5 x Pull ups/10x Supine Row Set 2 3 Rounds of 60 sec Cardio 21 KB Swings 12 Burpees THURSDAY EMOM For 30mins -10 x DB Hang Clean and Press -30 sec Cardio -5 x Man Maker -30sec Cardio -10 x Plate Sit Ups -30sec Cardio
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MONDAY
Set 1 EMOM For 8mins -6ea x RFESS -10ea x Shoulders Elevated Hip March Set 2 10min AMRAP 5 x Push Ups 10 x Supine Row 15 x Air Squats 20 cals Cardio TUESDAY EMOM For 30mins -40sec Cardio -40sec Push Press -40sec KB Swings -40sec Cardio -40sec DB Batwing Iso Hold -40sec Prone Hold WEDNESDAY Set 1 EMOM For 8mins -10ea x Scarecrows -10ea x Single Arm DB Row Set 2 FGB (60sec Stations x 3 Rounds) -MB Thruster -MB Toe Tap -Reverse Lunges -DB Curl and Press -Sit Ups -Rest THURSDAY 5-10-15-20-25-20-15-10-5 Cals Cardio 3-6-9-12-15-12-9-6-3 Burpees (25min cap) Friday Set 1 -8 x KB RDL -8ea Goblet Split Squat Set 2 EMOM For 12min -12 x Glute Bridge with Mini Band -10ea x Tall Knelling Pallof Press -30-40 OH Plate Hold MONDAY
Set 1 EMOM For 8mins -10 x Goblet Squats -10ea x Alt Hamstring Chair Holds Set 2 21-15-9 Cals on Cardio KB Swings Push Press TUESDAY 25min AMRAP Buy in of 2000m Row/5000m Bike then in remain time complete AMRAP of 5 x Burpees 10 x Thrusters 15 x Plate Ground to OH 20 x Sit Ups WEDNESDAY Set 1 EMOM For 8mins -12 x Glute Bridge DB Floor Press -10 x Supine Row Set 2 Tabata 20:10x8 (rest 60sec between exercises) -Squat Jumps -MB Slam -Cardio THURSDAY EMOM for 30mins -40sec Cardio -8ea x Rev Lunge -6-10 x Push Ups -5ea x Reach Through Turns -15ea x Lat line Hop Friday Set 1 -6ea x Split Stance Glut Bridge -30-40sec Spanish Squat Set 2 FGB (60sec Stations x 3 Rounds) -Inch Worm Push Ups -Alt Lateral Lunge -Alt Tall Kneeling To Standing -Bent Over MB Chet Pass (into floor) -Cardio -Rest MONDAY - TABATA
Set1 20:10 x 16 (4ea Side) a) RHS Single Leg Box Squat b) LHS Single Leg Box Squat c) RHS Turkish Sit Up d) LHS Turkish Sit Up Set 2 40:20 x 10 (5 each) a) Cardio b) 10 x KB High Pull/10x Supine Row TUESDAY -FOR TIME 0:00-8:00 12-10-8 Calories (between cals preform) 10 x Push Press 10 x Goblet Squats 8:00-16:00 12-10-8 Calories (between cals preform) 5 x Inch Worm Push Ups 10 x Russian KB Swings 16:00-24:00 12-10-8 Calories (between cals preform) 10ea x Mt Climber 20 x Pogo Hops WEDNESDAY- EMOM Set 1 EMOM For 8mins a) 10 x KB RDL b) 8ea x Single Arm DB Row Set 2 EMOM For 12mins a)10 x Thrusters b)15 x Plate Ground to OH c) 20 x MB Toe Taps d) 30 sec Cardio THURSDAY -FGB Set 1 EMOM For 6mins a) 10 x DB Chest Press b) 6ea x RFESS Set 2 On a running 60sec clock for 3 rounds -Reverse Lunge Steps -DB Curl and Press -MB Slams -Breakdancers -Cardio -Rest Friday - AMRAP Set 1 AMRAP for 7mins 15 x Band seated Row 10ea x Shoulders Elevated Hip March Rest 30sec Set 2 10min AMRAP of 3ea x Alt Single Arm DB Ground to OH 3ea x Bench Step Ups 6 x Plate Sit Ups **Every min Complete 3 Burpees** MONDAY - AMRAP
Set1 AMRAP For 7mins Spanish Squats 30 sec Supine Row Hold 30sec Rest 30sec Set 2 AMRAP in 10min Of Row 250m, Air Bike 500m or Watt Bike 600m +3 Burpees TUESDAY -Tabata Set 1 20:10 x 16 (4 each exercise) 1) RHS Single Arm DB Chest Press 2) LHS Single Arm DB Chest Press 3) LHS RFESS 4) RHS RFESS Set 2 40:20 x 10 -Cardio -KB Swings WEDNESDAY- FOR TIME Set 1 4 Rounds of 15 Band Seated Row 10 x DB Lateral Raise Set 2 5-10-15-10-5 Lunge Steps Plate Ground to Over Head Sit Ups THURSDAY -EMOM Set 1 EMOM for 8mins a)10ea x DB Seesaw Press b)10 x Squat High Pull Set 2 EMOM For 15mins a)10-15cals Cardio b)10 x Thrusters c)10 x Hang Leg Raise Friday - FGB On a running 60sec clock for 5 rounds -Cardio -Squat Jumps -Ball Slam -Hang DB Clean and Press -Cardio -Rest MONDAY - FGB
Set1 EMOM For 60mins 25sec each RFESS ISO 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds OH Plate Lunge Plate Ground to OH KB High Pull KB Horn Press Cardio Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) Battle Rope/Sled Push/Versa Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock Wednesday - EMOM
EMOM For 20mins - 5 x DB Reverse Lunge - 12 x Glute Bridge Floor Press - 30sec Prone Cobra - 30 Sec Pogo - 30 sec Prone Hold Thursday - AMRAP A) AMRAP in 6mins 6ea side DB Seesaw Press 8ea Single Arm DB Row Rest 60 sec B) AMRAP 6mins 6ea RFESS 10ea Alt Hamstring Chair hold 60sec Rest C) 3min AMRAP Burpees Friday - For Time A) 3 Rounds of 10 x L Lateral Raise 6each Revers Lunge Band Row 10 each side DB Deadbug Rest 30sec B) 5 Rounds of 5 x Push Ups 10 x Supine Row 15 Squats MONDAY - FGB
Set1 EMOM For 60mins a) 25sec each RFESS ISO b) 45sec Plate Row Iso Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -OH Plate Lunge -Plate Ground to OH -KB High Pull -KB Horn Press -Cardio -Rest TUESDAY -AMRAP Set 1 7min AMRAP Of 8 x Bent Over Row 8 x Front Squats 30sec Rest Set 2 5 Rounds of Row 250m, Run 250m Bike 500m 15 KB Swings 5 Pull Ups WEDNESDAY- TABATA Set 1 Alt Tabata (4each) -DB Floor Press -Sit Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg THURSDAY -FOR TIME Set 1 3 Rounds of 10 x Feet Elevated Ring Row 10 x Slide Board Hammy Curls Rest 60sec Set 2 For time 1000m Row 50 Thrusters 20 Burpees Friday - EMOM Set 1 EMOM For 8mins a) 10 x DB OH Press b) 8 x 1 + 1/4 Goblet Squat Set 2 EMOM For 12mins a) 20m D Ball Carry b) 10 x DB Curl And Press c) 30 sec Hollow Rock MONDAY - EMOM
Set1 EMOM For 8mins a) 8ea x Goblet Reverse Lunge b) 10ea x Single Arm DB Row Set 2 EMOM For 12mins a) 40sec Air Bike or Row Erg b) 15 x Wall Ball c) 5 x Box Jumps TUESDAY -FGB Set 1 EMOM For 6mins - 60sec Spanish Squats - 60sec Prone Hold Set 2 On a 60sec Running Clock Complete as many reps as Possible. x 3 Rounds -MB Slams -Farmers Walk -KB Swing -Goblet Squats -Cardio -Rest WEDNESDAY- AMRAP Set 1 7min AMRAP Of 10 x DB Chest Press 10 x Hip extensions 30sec Rest Set 2 12 Min AMRAP Of Run 250m 15 Thrusters 5 Burpees THURSDAY -TABATA Set 1 Alt Tabata (4each) -Push Press -Step Ups Set 2 Dubata (40:20 x 8ea exercise) -Battle Rope/Sled Push/Versa -Air Bike/Row Erg Friday - For Time Set 1 3 Rounds Of 6ea x RFESS 10 x Feet Elevated Ring Row Rest 60sec Set 2 10 Rounds For Time 5 x Pull Ups 10 x Push Ups 15 x Squats MONDAY - For Time
Set1 3 Rounds of Row 250m 21 KB Swings 12 Ring Row Set 2 3 Rounds Of 500m Air Bike 21 Thrusters 12 Burpees TUESDAY -EMOM EMOM For 20mins -20m ea Suitcase Carry -15 x Wall Ball -10 x Hip Extension MB Squeeze -8ea Half Kneeling Band Row -40sec Cardio WEDNESDAY- FGB On running 60sec Clock x 3 Rounds -KB High Pull -Box Jump -Push Press -Squat Jump -Cardio -Rest THURSDAY -AMRAP 18min AMRAP Run 400m 15 x MB Slams 10 x Sit Ups 5 x Push Up Friday - TABATA 20:10 x 8 (60sec Rest) -Air Bike -Row -Watt Bike -Versa Climber/Sled Push -Battle Rope |
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