 MONDAY - TABATA
20:10 x 8 (60sec Rest) -Push Press -Step Ups -Ring Rows -Air Squats -Cardio TUESDAY -For Time 3 Rounds of 5 Push Ups 10 KB Swings 15 Sit Ups Run 200m WEDNESDAY- EMOM EMOM For 20mins -40m Farmers Carry -12 x MB Slams -30sec Battle Rope -12 x Wall Ball -30sec Sled Push/Versa Climber THURSDAY -FGB On a Running Clock 60sec of each Station for reps x 3 Rounds -Air Bike -Walking Lunge -Burpee -Sit Up -Row -Rest Friday - AMRAP Set 1: 10min AMRAP Run 250m 15 KB High Pull 5 Pull Ups Set 2: 7min AMRAP +2 Goblet Squat 3 Box Jumps
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MONDAY - AMRAP
Set 1: 7min AMRAP 15/25 Cal Row/Bike 15 x Thrusters Set 2: 7min AMRAP 15/25cal Row/Bike 15 x Plate Ground to Overhead TUESDAY -TABATA Set 1: Alt Tabata (20:10 x 8 each exercise) -KB Swing -Ring Row Set 2: Dubata (40:20 x 8) Cardio Choice WEDNESDAY For Time 5 Rounds As Fast as Possible 100m Run 10 x Burpees 10 x Sit Ups THURSDAY EMOM EMOM FOR 20mins -6ea x RFESS -8ea x Split Stance RDL -10 x Glute Bridge DB Floor Press -8 x Bent Over DB Row -5m Forward Bear Crawl/5m Backward Bear Crawl Friday - FGB On running 60sec clock x 3 rounds -Wall Ball -Box Jumps -Push Press -KB High Pull -Cardio -Rest MONDAY - FGB
Running 60sec clock x 3 rounds -Battle Rope -Box Jump/Step Ups -KB High Pull -Prone Hold -Cardio -Rest TUESDAY -AMRAP AMRAP in 20mins Row/Air Bike 20/30Cals 20m Walking Lunge 10 Burpees WEDNESDAY TABATA -Cardio -Plate Iso Hold (bench pull) -Spanish Squat -Side Plank (alt) -Cardio THURSDAY For Time 3 Rounds For Time Run 500m 25 x Air Squat 12 x Push Press Friday - EMOM EMOM For 20mins -10 x Goblet Squats -10ea x Alt Hamstring Chair hold -10 x Push Ups -10 ea x Single Arm DB Row -10m Bear Crawl MONDAY - EMOM
EMOM For 20mins -Wall Sit 40 sec -DB Curl & Press x 12 -Row 10-15 cals -DB Step Up x 8ea -Bent Over DB Row x 10 TUESDAY -FGB -Cardio -MB Slams -DB Thrusters -Farmers Walk -Skipping WEDNESDAY AMRAP 24min AMRAP Run or Row 400m 10 Burpees 10 KB Swings Rest 60seconds THURSDAY TABATA -Row -Watt Bike -Battle Rope -Versa or Sled Push -Air Bike Friday - For Time 5 Rounds of 20 x Wall Ball 10 x Box Jump Every 2mins do 3 Burpees Monday
FIGHT GONE BAD (1min on each x 3 rounds) A) Watt Bike B) Sit Up C) Plate Ground to OH D) Air Squat E) KB Swing F) Rest Tuesday 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk Wednesday AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x Supine Row * Every 4min starting on 0 run 200m (4 runs) Thursday TABATA A) Push Press B) SDHP C) Row D) MB toe taps E) KB Swing Friday Set 1 - EMOM for 8min A) 12 x Wall Ball B) 12 x KB RDL Set 2 - EMOM for 8min Pick one and stay on it for 8 efforts Airbike - 6/8/10/12 cal Row - 6/8/10/12 cal Sled Push - 30m Versa Climber - 30-40-50m MONDAY - For Time
5-10-15-20-15-10-5 Cals Row/Air Bike Wall Ball TUESDAY -EMOM EMOM For 20mins -Cardio 40secs -Slide Board Hammy Curls x 8-12 -DB Curl and Press x 10 -Reverse Crunch x 10 WEDNESDAY -FGB -Push Press -DB Thrusters -KB High Pull -Reverse Lunge -Versa/Battle Rope/Sled Push -Rest THURSDAY -AMRAP Set 1 AMRAP in 7 mins 500m Row/Run 50m Farmers Walk Rest 2min Set 2 AMRAP in 7mins 5 x Box Jump 10 x Push Ups 15 x Air Squats 20 x Double Unders Friday - TABATA -Plate Ground to OH -Hanging Leg Raise -MB Slams -Side Plank (alternating) -Cardio 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 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 |
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