Monday:
20 Box Jumps
22 Burpees
Into…
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 135/95
20-18-16-14-12-10-8-6-4-2
Air Squats
Into…
20 Burpees
23 Box Jumps
Thursday:
Lift: RDLs
4 x 10
16M AMRAP
17 Wallballs @20/14
7 Burpee Pull-ups
10 Box Jump Overs @24/20
Wednesday:
Lift: Push Press
5 Sets
4 Heavy Push Press
20 Banded Strict Press
200m Run
21 Dual DB Front Squats
200m Run
18 Dual DB Front Squats
200m Run
15 Dual DB Front Squats
200m Run
12 Dual DB Front Squats
200m Run
9 Dual DB Front Squats
Tuesday:
20M Run
EMOM: 7 Push Ups
Monday:
9M AMRAP
10 Cal Bike
10 V-Ups
10 Lunges
Rest 3:00
Repeat
Lift: Front / Overhead Squat
4 x 6 @ 70%
Thursday:
Lift: Split Squats
4 x 10 (ea side)
20M EMOM
Min 1: 20 Wall Balls @ 20/14
Min 2: 10 Pull Ups
Min 3: 5 Front Squats (or cleans) @ 45%
Min 4: Rest
Wednesday:
Lift: Bench Press
4 x 6 @ 80%
18M AMRAP
16 Single Arm KB Hang Power Cleans @53/35 (8/8)
18/14 Cal Row
200m Run
22 Burpee Box Jump Overs @24"/20"
Monday:
50/42 Cal Bike
21-15-9
STOH @115/95
Strict Pull-ups
Lift: Front Squat
Find a heavy 3RM
Thursday:
Lift: Strict Press
10M EMOM
1 Strict Press @ 90%
6 Wall Walks
60 Double Unders
30 Wall Balls @ 20/14
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
Wednesday:
10 Rds
:40 Wall Sit
12/10 Cal Bike
Lift: Squat
8 x 2 @ 85%
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