MONDAY - EMOM
EMOM For 20mins -10cal Air Bike -12 x Wall Ball -12 x MB Slams -6 x Box Jumps -6 x Push Ups TUESDAY - AFAP On 5 min Clock (faster you go the more rest you get) Complete 400m Run 5 x Pull Up 10 x Burpee (rest the left over time in 5mins. Repeat for 3 sets) WEDNESDAY - FGB\ -Walking Lunge -Wall Sit -KB High Pull -Straight Arm Plank -Cardio -Rest THURSDAY - Tabata -Sled Push/Versa Climber (alt) -Air Bike/Burpee (alt) -Skip/Squat Jump (alt) -Shuttle Run/Push Ups -Sit Up/Prone Hold FRIDAY -AMRAP Set 1 - 5min AMRAP Run 400m AMRAP of 10 x KB Swings 10 x Ring Row Rest 2mins Set 2 - 5min AMRAP Run 400m AMRAP of 10 x DB Thrusters 5ea x Rev Lunge Rest 2mins Set 3 - 5min AMRAP Run 400m AMRAP of 5 x Devils Press 10 x Air Squats Saturday - AMRAP 20min AMRAP Buy in 50cals Row/Air Bike or 750m Run then AMRAP Of 20m OH Walking Lunge 20 x Push Press 20m Bear Crawl 10ea x Prone DB Row
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