 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
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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 MONDAY - AFAP
Set 1: 3 Rounds of: 25/15 Cals Air Bike/Row Erg 15 x Thrusters Set 2: 3 Rounds of: 250m Run 15 x KB Swings TUESDAY - FGB 3 rounds (60seconds each exercise) Battle Rope Goblet Squat Ring Row Step Ups Cardio Rest WEDNESDAY - TABATA Set 1: TABATA 20:10 x 8 (60sec rest between exercises) MB Slams Alt Jump Lunge Hanging Leg Raise Set 2: 40:20 x 6 Row/Air Bike/Watt Bike/Versa Climber THURSDAY - EMOM EMOM For 25mins 40secs Cardio 15 x Push Press 15 x KB High Pull 10 x Burpee 20m Sled Push FRIDAY - AMRAP Set 1: AMRAP 4mins Run 500m AMRAP Wall Ball 1min rest Set 2: AMRAP 5mins Run 500m AMRAP Box Jump 1min rest Set 3: AMRAP 5mins Run 500m AMCAP Row/Air Bike/Versa Climber SATURDAY - AFAP Run 250m 21 KB Swings 21 Push Ups Run 250m 15 KB Swings 15 Push Ups Run 250m 9 KB Swings 9 Push Ups MONDAY - AMRAP
Set 1: 7min AMRAP Run 250m 15 x MB Slams Set 2: 7min AMRAP 20/15cal Row or Air Bike 15 x Wall Ball TUESDAY - TABATA 20:10 x 8 (60 sec rest) OH Plate Hold Wall Sit Prone Hold Ring Row Hold Push Up Hold WEDNESDAY - FGB 3 rounds (60seconds each exercise) Push Press DB Squat DB Curl and Press DB Burpee DB Renegade Row Rest THURSDAY - EMOM EMOM For 25mins 40secs Cardio 10 x Push Ups 10 x Hanging Leg Raise 20m Walking Lunge 20m Sled Push FRIDAY - AFAP Set 1: 21-15-9 KB Swing Sit Ups Set 2: 21-15-9 Thrusters Supine Row SATURDAY - AFAP Filthy 30 Complete AFAP (25min Cap) 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Walking Lunge Steps 30 Knees-to-Elbows 30 Push Presses 30 MB Slams 30 Wall Ball Shots 30 Burpees 30 Double-Unders MONDAY - TABATA
TABATA 20:10 x 8 (60sec Rest) A) Air Bike B) Step Up C) Wall Ball D) Burpee E) Row TUESDAY - AFAP 5 Rounds For Time (20min Time Cap) 400m Run 20m Lunge Walk 20m Farmers Walk WEDNESDAY - EMOM Set 1 EMOM for 10min A) 12 x RDL B) 12 x Ring Row Set 2 EMOM for 10min A) 12 x Slam Ball B) 12 x DB Thruster THURSDAY - Fight Gone Bad A) Lateral Hop B) DB Burpee C) Sit Up D) Shuttle (Either 10m or 4-8-12) E) Thruster F) Rest FRIDAY - AMRAP AMRAP in 16min 8 x Goblet Squat 8 x Slam Ball 8 x SDHP * Every 4min starting on 0 run 200m (4 runs) SATURDAY - AMRAP 20min AMRAP 800m Hill Run Buy In ——————————- 15 x Wall Ball 10x Burpee 5 x Box Jump 200m Run MONDAY
Set 1: EMOM for 12mins 8each x Shoulders Elevated Hip March 5 x Iso Reps Plate Bench Pull (5 sec Hold) 8each x Half Kneeling Pallof Press Set 2: EMOM for 6mins a) 40sec Hard cardio TUESDAY FGB - 3 rounds Wall Ball Box Jumps KB Swing Elevated Push Ups Cardio Rest WEDNESDAY AFAP (20min Cap) 5-10-15-20-25-30 Cals on air Bike or Row Erg Supine Row Sit Ups THURSDAY A) Tabata 20:10 x 8 (60sec rest between exercises) Mini Band Side Walk (alt sides each 20sec) Banded Face Pull Dead bugs B) Alt Dubata 40:20 x 8 (4 on each) Sled Push Or Battle Rope Burpees FRIDAY AMRAP 20mins 250m Run 5 x Pull Ups 10 x Push Ups 15 x Squats SATURDAY For Time 1000m Row, 2000m Air Bike or 2250m Watt 50 x Thrusters 30 x Supine Rows |
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