Monday
3 Rds
300M Row
15 No Push Burpee over the Rower
300M Row
1:00 Rest
Lift: Squat
4 Sets
3 Front Squat w/ 4 sec descent
Thursday:
Lift: Front Squat
From a heavy 3RM with a :03 descent
50 Double Unders
7 Wall Walks
50 Double Unders
20 Pull Ups
50 Double Unders
20 Pull Ups
50 Double Unders
7 Wall Walks
50 Double Unders
Wednesday:
Lift: Push Press
3 x 3-3-3 Cluster Sets @ 80%
E3MOM x 6 Rds
12/9 Cal Assault Bike
10 Thrusters @ 75/55
6 Burpees over the Bar
Thursday:
Lift: Split Squat
With either a barbell or DBs
4 x 8/ea side
5 Rds
15 Cal Bike
15 Burpees
15 Sit Ups
Wednesday:
Lift: Bench Press
AFAP
50 Bench Press @ 135/95
Every time you break, 10 DB Snatch @ 50/35
For Time:
2 Rds
50 Wall Balls
30 Cal Ski Erg
Tuesday:
8 Rds
200M Jog
100M Sprint
100M walk
Monday:
18M AMRAP
3-6-9-12… etc.
Goblet Squats @ 53/35
Kettlebell Swings
Push Ups
200M Run after each round
Lift: Front Squat
Find a heavy 3RM with :03 pause in the bottom
Thursday:
Lift: Deadlift
5 Rds
4 Deadlifts (heavyish)
15 Banded Good Mornings
10 Rds
15 Cal Row
15 Plate Ground to Overhead
:30 Rest
Wednesday:
Lift: Strict Press
12 Min EMOM: 3 Strict Press
*Start with empty barbell, find a heavy 3 for the day
20M AMRAP
100M Dual KB Farmers Carry @ 53/35
30 KB Swings
30 Sit Ups
100M Dual KB Front Rack Carry
30 KB Deadlifts
30 Sit Ups
Tuesday:
5 Rds
400M Sprint
Rest as needed between reps
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%