Tuesday:
20M EMOM
Min 1: 15 Cal Row
Min 2: 15 Cal Ski
Monday:
For Time: 150 Cal Assault Bike
E:90, 6 Shuttle 25-ft Shuttle Sprints
Lift: Squat
Front Squat
5 x 3 @ 75%
5 RDS
20 Cal bike/ 16 for girls
20 sit ups
5 Med ball cleans 50/30
Thursday:
Lift: Bench Press
5 x 7 @ 70%
12-10-8-6-4
DB Devil Press @ 50/35
*50 Double Unders after each round
Wednesday:
Lift: KB Deadlift
4 Sets
10 KB Deadlifts
75 ft Farmers Carry
10 KB Deadlifts
If possible, don’t drop the KB
4 Rds
10 Toes to Bar
10 Box Jumps
10 Pull Ups
300M Row
1:00 Rest b/t rounds
Tuesday:
Run
2 Rds
800M-600M-400M
Rest 1:00 b/t reps
Rest 3:00 b/t reps
Monday:
18M AMRAP
10 SA KB Thruster (R)
10 Cal Bike
10 SA KB Thruster (L)
200M Run
Lift: Squat
Front Squat or Overhead Squat
Find a heavy with 3.3.0 tempo
Thursday:
Lift: Deadlift
10-8-6-4-2
Starting at 60% increasing each round
5 Rds
20 Wall Balls
15 Toes to Bar
10 Front Squats @ 115/85
Wednesday:
Lift: Strict Press
4 x 7 @ 60%
On a running clock…
2 Rds
0-3 (12-15):
400M Run
Max Shoulder to Overhead @ 135/95
3-6 (15-18):
300M Run
Max box jumps
6-9 (18-21):
200M Run
Max cal bike
9-12:
Rest
Tuesday:
20M EMOM
12 Cal Row
Monday:
400 ft farmers carry
200 ft DB goblet walking lunges
40 No Push Burpees
400 ft farmers carry
200 ft DB goblet walking lunges
20 Burpees
Lift: Squat
Find a heavy set of 5
*Drop set @ 90%
Thursday:
Lift: Squat
3 Rds
1:00 Weighted Wall Sit
20 Goblet Squats
2:00 Rest
4 Rds
20 Cal Bike
20 DB Push Press @ 50/35
15 DB Box Step Overs
Wednesday:
Lift: Press
5 Rds
8 Strict Press
12 Landmine Push Press
21 Min EMOM
Min 1: 3-5 Wall Walks
Min 2: 15 Wall Balls @ 30/20
Min 3: 10 Pull Ups
*All work should take around :30
Tuesday:
250 Double Unders
2500M Row
*Divide however you want
Monday:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155
Burpees over the bar
Lift: Deadlift
4 Sets
3 Heavy deadlifts (start at 78%)
5 Seated box jumps
21M AMRAP
6 Burpee Chest to Bar
6 Goblet Squats @ 70/50
16/13 Cal Row
Wednesday:
Lift: Strict Press
Find a 5RM
6 Wall Walks
60 Double Unders
30 Wall Balls @ 30/20
5 Wall Walks
50 Double Unders
25 Wall Balls
4 Wall Walks
40 Double Unders
20 Wall Balls
3 Wall Walks
30 Double Unders
15 Wall Balls
2 Wall Walks
20 Double Unders
10 Wall Balls
Tuesday:
6 Rds
25 Cal Bike
25 Cal Ski
300M Run
3:00 Rest
4 Rds
50ft Farmer Carry Walking Lunges
75ft Shuttle Run
15 Burpees
75ft Shuttle Run
Lift: Back Squat
5 x 7
Increasing weight each set, starting at 70%
Thursday:
Lift: Push Press
4 Sets
:30 max push press @ 50% of last week’s 5RM
Rest as needed
2 Rds
20 Ring Rows
20 Push Ups
20 DB Power Cleans @ 50/35
20 DB Push Press