Thursday:
Lift: Push Press or Push Jerk
Find a heavy 3 rep
15M AMRAP
Ascending Ladder
1-3-5-7-9-11-etc...
DUs x10s (10-30-50-70-etc...)
10 Dual DB Farmer Carry @50s/35s (20ft sections)
Dual DB Bench Press
10 Dual DB Farmer Carry (20ft sections)
Wednesday:
Lift: Deadlift
5 x 3, No touch and go, @ 60%
5 Rounds
12 Burpee Touches
3 Deadlifts @55%
9 T2B
2 Deadlifts
6 Burpee T2B
1 Deadlifts
Tuesday:
Murph Prep
3 Rds
400M Run
:30 Rest
2 Rds
7 Pull Ups
14 Push Ups
21 Air Squats
:30 Rest
Monday:
3 Rds
25/20 Cal Bike
16 Goblet Squats @ 53/35
20/16 Cal Bike
16 KB Swings
15/12 Cal Bike
16 SA KB Push Press
Lift: Front or Overhead Squat
5 x 4 w/ :03 pause in the bottom @ 50%
Thursday:
Lift: Bench Press
5 Sets
4 Bench Press
Max Push Ups in :30
5 Rds
12 Burpee Box Jump Overs
12 Toes to Bar
Wednesday:
Lift: Deadlift
4 x 6, increasing in weight
21-15-9
Deadlifts @ 50%
Burpee Pull-ups
Assault Bike Cals
Tuesday:
Murph Prep
800M Run
Rest 2:00
10M AMRAP
“Cindy”
Rest 2:00
800M Run
Monday:
E4MOM, 6 Rds
300M Row
14 Lunges
16 Sit Ups
*start off lunges un-weighted, increase weight as rounds go on
Squat: Front Squat
4 x 3 @ 82%
Thursday:
Lift: Romanian Deadlift
5 x 8
Start at 30% of your deadlift and work your way up
20M EMOM
Min 1: 12 Cal Row
Min 2: 15 Wall Balls
Min 3: 12 Box Jumps
Min 4: Max Wall Sit Hold
Wednesday:
Lift: Push Jerk
Find a heavy 5
18M AMRAP
8 Burpee Pull Ups
8 Hang DB Snatch (R)
8 Hang DB Snatch (L)
10 Goblet Squats
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