 MONDAY - TABATA
-Push Ups -Ring Row -Air Squats -Sit Ups -Cardio TUESDAY -For Time 3 Rounds Run 400m 20 x Wall Ball 10 x Burpee WEDNESDAY -EMOM EMOM For 20mins a - KB RDL x 8 b - RFESS x 6 each c - DB Floor Press x 12 d - Single Arm DB Row x 8each e - Cardio x 40sec THURSDAY -FGB -Goblet Squats -Push Press -Plate Ground to OH -Supine Row -Cardio -Rest Friday - AMRAP AMRAP in 18mins Run/Row 500m 20 KB Swings 10 Jumping Pull Ups Air/Watt Bike 1000m 20 KB Swings 10 Jumping Pull Ups
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Tuesday AMRAP
Set 1 - 7min AMRAP 10cal Row/Air Bike 10 x MB Slam 10 x Push Ups Set 2- 7min AMRAP Run 100m 10 Ring Row 15 Air Squats Wednesday: EMOM EMOM For 20mins a) 10m OH Plate Lunge b) 6ea x Prone DB Row c) 15 x KB Swings d) 10 x Hanging Leg Raise e) 40sec Cardio Thursday - TABATA a) Cardio -(Bike, Row, Versa, Battle rope, Sled) b) Burpee c) Cardio (different to the first cardio) d) Thrusters e) Cardio (different to the first cardio) Friday F.G.B - KB High Pull - Box Jump - Push Press - Alt Reverse Lunge - Cardio Monday - For Time
Complete AFAP on 8 minute clock (3 sets) 40/30 cal Row or Air Bike 15 x Burpees 10 x Toes to Bar/Hanging Leg Raise Tuesday - AMRAP a) 3 x 2min AMRAPS with 2mins Rest Row 250m AMRAP DB Push Press b) 3 x 2min AMRAPS with 2min rest 500m Air Bike AMRAP KB Swing Wednesday - EMOM EMOM For 24 Mins (perform 3 set on each station consecutively and rest 1min before moving to next exercise) A) 10 Cal Air Bike x 3 1min rest B)12 Cal Row x3 1 min rest C) Run 200m x 3 1 min rest D) 8-10 x Burpee Box Jump x 3 rest 1 Min E) 30m Sled Push x 3 1min Rest F) 30 x Double Unders (75 x Singles) x 3 Thursday - TABATA Set 1: Alt Tabata (8mins) - Body Row - Push Ups Set 2: Alt Tabata (8mins) - Goblet Squat - KB RDL Friday - FGB A) Wall Ball B) Push Press C) Reverse Lunge D) SDHP E) Air Bike MONDAY - AMRAP
Set 1: 7min AMRAP 12 x DB Thrusters 6 x Burpees rest 2mins Set 2: 7min AMRAP 15cal Row/Air Bike 30 x Russian KB Swings TUESDAY -Tabata 20:10 x 8 (60sec Rest) -Rev Lunge -Ring Row -Goblet Squat -DB Floor Press -Sit Ups WEDNESDAY -For Time Row 1000m or Bike 2250m 50 Thrusters 30 pull ups/ring rows THURSDAY -EMOM EMOM For 20mins a) 40sec Cardio b) 12 KB RDL c) 10 DB Floor Press d) 12 Plate Ground to OH e) 40 sec Prone Hold Friday - FGB -MB Slams -Walking Lunge -Elevated Push Ups -Jumping Pull Up -Cardio -Rest MONDAY - AMRAP
Set 1: AMRAP in 7mins 10 x Cal Row or Airbike 20m Waling Lunge Set 2: AMRAP in 7mins of 15 Wall Ball 10 Burpees TUESDAY -TABATA 20:10 x 8 (60sec Rest) -Goblet Squats -Ring Row -MB Slams -Side Plank (alt sides) -Cardio WEDNESDAY -For Time 3 Rounds (20min Cap) Run or Row 500m 20 x Push Press 10 x Box Jump/Step Ups (each leg) rest 60sec THURSDAY -EMOM EMOM For 20mins -40sec Cardio -6ea Split stance RDL -10ea Single arm chest press -5 x Pull Ups -10 each 1/2 Kneeling Pallof Press Friday - FGB Running 60sec clock 3 rounds -KB High Pull -Elevated Push Ups -DB Curl and Press -Alt Reverse Lunge -Cardio -Rest MONDAY - FGB
On the min x 3 rounds -Row -Wall Ball -Push Press -Box Jump -High Pull -Rest TUESDAY -AMRAP 18min AMRAP 400m Run 2 Rounds of 5 pull ups 10 push ups 15 Squats WEDNESDAY -Tabata 20:10 x 8 (60sec Rest) -Wall Sit -Plate Bench Pull Iso Hold -RFESS Iso Hold (alt Legs) -Hang -Prone Hold THURSDAY -For Time 5-10-15-20-15-10-5 Cal Air Bike/Row Burpee` Friday - EMOM EMOM For 20mins a) 40sec Cardio b) 15 KB Swings c) 12 Ring Rows d) 40 sec Pele e) 15 Sit Ups 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 - Tabata Tabata 20:10 x 8 sets (Rest 1min) Cardio KB High Pull Push Press Plate Iso Bench Pull Sit Ups Wednesday - F.G.B Running clock 1min stations for reps x 3 rounds DB Thrusters MB Slams MB Lunge & Twist Box Jump Skipping Rest Thursday -AMRAP 20min AMRAP Row/Air-bike 25/30cal/Run 400m 20 KB Swings 10 Pull Up/Ring Row Friday -For Time A. 20-15-10 KB Snatch Pull Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row MONDAY - FGB
On the min x 3 rounds Cardio Plate Ground To OH Ring Row Goblet Squat Prone Hold Rest TUESDAY -AMRAP Set 1 7min AMRAP 10/15 Cal Row/AirBike 20 x Wall Ball Set 2 7min AMRAP Run 250m 20 KB Swings WEDNESDAY - TABATA 20:10 x 8 (60sec Rest) Alt Jump Lunge Push Ups Iso Plate Hold - Bench MB Slam Cardio THURSDAY -For Time Set 1 21-15-9 Thrusters Burpees Set2 21-15-9 Air Bike/Row (cals) Push Press Friday - EMOM EMOM FOR 25mins RFESS x 6ea DB Floor Press x 10 KB RDL x 10 Bent Over DB Row x 10 Hanging Leg Raise x 8 MONDAY - EMOM
EMOM For 20mins a) 8 x Goblet Squats b) 12 x Push Press c) 15 x MB Slam d) 30 sec Dead Bug e) 40sec Cardio TUESDAY -FGB On the min x 3 rounds Cardio Wall Ball Burpee Walking Lunge Ring Row Rest WEDNESDAY - AMRAP Set1: 8min AMRAP of 20/25cal Air Bike or Rower 20 x Thrusters Set 2: 8min AMRAP Run 250m 25 x KB High Pull THURSDAY -Tabata 20:10 x 8 (60sec Rest) Row Sit Up Air Bike Reverse Crunch MB Wood Chop Friday - For Time (20min Cap) “The Dirty 30” 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Lunges 30 Knees-to-Elbows 30 Push Presses 30 KB Deadlift 30 Wall Bal 30 Burpees 30 Double-Unders MONDAY - For Time
Set 1: 21-15-9 Cal Row/AirBike Burpee Set 2: Run 250m 21 KB Swings Run 250m 15 x KB Swing Run 250m 9 x KB Swings TUESDAY -EMOM Set 1: EMOM For 12mins a) 1 + 1/4 Goblet Squat x 6 b) Hamstring Alternating Chair Hold x 6ea (3 sec hold) c) Single Leg Eccentric Calf Raise x 8ea (2 feet up 1 foot down) Set 2 EMOM for 9mins L seated DB Press x 10 Batwings x 12 1/2 Kneeling Pallof Press x 8ea WEDNESDAY - FGB On the min x 3 rounds -Cardio -MB Slam -Box Jumo -Push Press -Wall Ball -Rest THURSDAY -AMRAP 23min AMRAP Run 400m 10m Walking Lunge 10 Push Ups 10 Sit Ups 10m Walking Lunge Row 250m or Air bike 500m Rest 60sec Friday - Tabata 20:10 x 8 (60sec Rest) -Shoulders Elevated Hip March -L Lateral Raise -KB RDL -Supine Row -Prone Pull Through |
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