 MONDAY - FGB
On 60sec Clock x 3 Rounds Backward Walking Lunge -MB Slam -Air Bike -DB Push Press -Sit Up -Rest TUESDAY -AMRAP 18min AMRAP 250m Run 25 x Wall Ball 25 x KB Swings 250m Run 25 x Supine Row 25 x Sit Ups WEDNESDAY - TABATA TABATA x 5 w/ 60sec Rest A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row THURSDAY -For Time For Time (with a Partner) 50 Ring 60 Wall Ball Shots 70 Sit-Ups 100 Kettlebell Swings Perform every two minutes: 10 Burpee With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps. For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees each before continuing. Friday - EMOM Every 90 seconds, for 30 minutes (5 sets of each): a) 30/20 x Thrusters b) 15/10 Cals Air Bike or 250/200 Meters of Rowing c) 15/10ea Mt Climber d) 200 Meter Run
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MONDAY - EMOM
EMOM For 20mins -40 sec Cardio -10 x Goblet Squats -10 x Eccentric Slide Board Hammy Curl -10 x L Lateral Raise -10 x Deadbug TUESDAY -FGB On 60sec Clock x 3 Rounds -Battle Rope -Air Bike -Row -Versa/ Sled Push -100m, 200m or 250m Run (choose by ability) -Rest WEDNESDAY - AMRAP Set 1: 6min AMRAP 400m Run then AMRAP of 12 x KB Swings 6 Ring Row/Pull Ups Set 2: 6min AMRAP 400m Run then AMRAP of 15 x Wall Ball 9 x Burpees THURSDAY -Tabata Alt Tabata 20:10 x 8 (on each exercise 16 in total) Rest 2mins Tabata 1 a1) Alt jumping Lunges a2) Push Press Rest 2mins Tabata 2 b1) Cardio b2) MB Slam Friday - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 15 Lunges (each leg) 10 Burpees 20 Kettlebell Swings 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings 10 Burpees 15 Lunges (each leg) 10 Burpees 40 Sit-Ups 10 Burpees 50 Air Squats MONDAY - For Time (20min Cap)
500 Meter Run immediately followed by… Two rounds of: 20 Burpees 10 Pull-Ups 20 KB Swings 10 Sit Up immediately followed by… 500 Meter Run TUESDAY -EMOM Set 1 EMOM for 9mins a)6 x 1+1/4 Goblet Squat b)8 x DB Floor Press with Glute Bridge Hold c)10ea x Deadbug Set2 EMOM For 8mins 10 x MB Slams 3 x Burpees WEDNESDAY - FGB On a Running 60sec clock x 3rounds -Wall Ball -Inch worm (on the spot) -Plate Ground to OH -Tall Kneeling To Standing -Cardio -Rest THURSDAY -AMRAP 20min AMRAP 20m Walking Lunge 15 x Push Press 10 Sit Ups ** Every 5mins (minute 5:00,10:00.15:00) Run 400m** Friday - TABATA 20:10 x 8 (60sec Rest) -DB Step Up -Batwings -KB High Pull -Skipping -Cardio MONDAY -TABATA
5 x Tabata w/ 60sec Rest -Prone Hold -KB Swing -Ring Row -Goblet Squat -Row -Rest TUESDAY -For Time (cap 27mins) 5 round for time 10 x Push-Ups 10 x DB Thrusters 10 x V Sit Ups 10 x KB Deadlifts 10 x Burpees 10 x Kettlebell Swings 10 x Supine Row WEDNESDAY - EMOM Set 1: EMOM for 10mins -Goblet Squats -Tall Kneeling DB Press Set 2: EMOM for 9mins -10-15 x KB Swings -10 x Reverse Lunges -10 x MB Slams THURSDAY -FGB -Plate Ground to OH -KB Halo -Box Jump/Step up -Lat Line Hop -Cardio -Rest Friday - AMRAP 25min AMRAP Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one) In remaining Time AMRAP of 15 x Wall Ball 30 x Double Unders 10 x Burpees MONDAY -AMRAP
AMRAP 20mins 250m Run 10 x KB Swings 5 x Pull Ups 10 x Wall Ball 5 x Burpees TUESDAY -TABATA Set 1 Alternate exercises 20:10 x 8 each exercise - Push Press - Box Jump Set 2 40:20 x 8 Cardio choice WEDNESDAY - For Time 4 Rounds of 500m Run 15 x Goblet Squats THURSDAY -EMOM EMOM For 20mins - Cardio 40sec - OH Plate Walk 30m - 15 x Plate Ground to OH - 10 x Lat Plate Hop - Plate Walking Lunge 10m Friday - FGB on 60sec Clock -Cardio -MB Slams -Cardio -KB High Pull -Cardio -Rest MONDAY - FGB
On a Running 60sec Clock complete 3 rounds of: -Alt Jump Lunge -DB Floor Press -Air Squats -DB lateral Raise -Sit Ups TUESDAY -AMRAP AMRAP 20mins 400m Run 5 x Pull Up/Ring Row 10x Push Up 15 x Air Squat WEDNESDAY - Tabata Tabata 20:10 x 8 (60sec Rest) -Row -Thrusters -Air Bike -Burpees THURSDAY -For time 20-15-10-5-10-15-20 On the spot Inchworm Tall Kneeling to standing Burpees Double Under (cap 25 mins) Friday - EMOM EMOM for 9mins 6each x OH Plate Reverse Lunge 10 x DB Floor Press 10 x Sit Ups --------Rest 2 mins———-- EMOM For 9mins 40sec lateral line hop 40sec Spanish Squat Hold 40 sec Hollow Hold MONDAY - EMOM
Set 1: EMOM For 12mins a) 15 x Oscillating Goblet Squats b) 12 x Supine Body Row c) 100m Run Set 2: EMOM For 6min (m) 8/(f) 5 x Cal row/Air Bike 5 Burpees TUESDAY -FGB 3 rounds of: (60sec Running Clock) Wall Ball Push Press Box Jump High Pull Row Rest WEDNESDAY - AMRAP Set 1: 5min AMRAP 60/40cal row/Airbike then AMRAP of Ring Row x 10 Push Ups x 5 Set 2: 5min AMRAP Run 750m then AMRAP of 20m Walking Lunge 10 x Squat Jumps THURSDAY - TABATA 20:10 x 8 (rest 60 sec) Prone Elbows to Hands Tall Kneeling to Standing Reach Through Turns Battle Ropes Cardio Friday - AFAP 5-10-15-20-15-10-5 of MB Thruster MB Slam MB Wood Chop (each side) MONDAY - AFAP
Set 1: 21-15-9 DB Thrusters Burpees Set 2: 50-40-30-20-10 Double Under’s Sit Ups TUESDAY -EMOM EMOM For 20mins -40sec Cardio -20m Walking Lunge -10 x L Seated DB Press -6 x Glute Bridge V Walk Out -10 x Ring Row WEDNESDAY - FGB 3 rounds of: (60sec Running Clock) -Air bike/Watt Bike -Wall Sit -Plate Bench Pull Iso Hold -Prone Hold -Row -Rest THURSDAY - AMRAP 20min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Air Squats Run 100m Friday - TABATA Set 1: 20:10 x 8 (rest 60 sec) -Goblet Squat -Push Press -Dead Bug Set 2 40:20 x 6 -Cardio MONDAY - TABATA
20:10 x 8 (60sec rest) -Wall Ball -KB High Pull -Box Jump -Push Press -Row TUESDAY -AFAP Set 1: Run 400m then 3 rounds of 12-9-6 KB Swings Supine Row Set 2: Run 400m then 3 rounds of 12-9-6 Push Press Burpee WEDNESDAY - EMOM EMOM for 20mins 10-15cal Air Bike 12 x MB Slam 20m Walking Lunge 6 x Push Ups 12 x Sit Ups THURSDAY - FGB 3 rounds of: (60sec Running Clock) -Sled Push/Versa Climber -Squat Jumps -Plate Ground to OH -Alternating Tall Kneeling to Standing -Row -Rest Friday - AMRAP 18min AMRAP Run 500m 10ea x DB Step Up 10 x DB Ground to OH 10 x DB Renegade Row MONDAY - EMOM
EMOM For 20mins 10-12 Cal Row 150m-250m Run Rest 15 x MB Slams 10 x Burpees TUESDAY - FGB 3 rounds -OH Plate Lunge -Russian Twist -Plate Ground to OH -MB Thrusters -Cardio -Rest WEDNESDAY - Tabata -Row -MB Slam -Bike -Burpee -Skip/Double Under THURSDAY - AFAP 3 rounds of Run 400m 21 x KB Swings 12 x Pull Up/Ring Row Friday - EMOM Set 1: EMOM For 8mins 12 x Goblet Squat 6 x Push Ups Set 2: EMOM For 8mins Air Bike/Row 10-15cal 5 x Devils Press |
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