Tuesday:
Run 5K
Monday:
TEST WEEK
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat
Thursday:
Lift: Deadlift
5 Sets
10 Deadlift @ 65%
15 Heavy Russian KBS
18 Min AMRAP
12 Cal Assault Bike
12 Deadlift @ 135/95
12 Burpee over Bar
Wednesday:
Lift: Press
4 Sets
8 (ea side) Tall Kneeling Landmine Press
Max Push Ups
21-15-9
Dual DB Push Press @ 50/35
Dual DB Front Squat
Cal Row
Tuesday:
10 Minute Easy Jog
50 Cal Assault Bike (for time)
10 Minute Easy Jog
Monday:
10 Rds
25 Double Unders
8 DB Snatch @ 50/35
100M Run
Lift: Squat
10M EMOM
2 Front Squat
*increasing weight each minute
Thursday:
Lift: Banded Deadlift
In 15 minutes, find heavy set of 5
WOD
50 Cal Row
100 Sit Ups
50 Cal Assault Bike
50 Push Ups
50 Cal Row
Time Cap: 20 Minutes
Wednesday:
Lift: Strict Press
For Time: 30 Strict Press @ 70%
Time Cap: 5 Minutes
21-15-9
DB Box Stepovers @ 50/35, 24”/20”
DB Power Cleans
Knees to Elbows
Tuesday:
Death by Assault Bike Calories
0:00 - 1 Calorie
EMOM add 1 calorie
Monday:
20M AMRAP
800M Row
20 Air Squats
300M Run
20 Air Squats
Lift: Squat
5 x 5 Back Squat with a 5 second hold at the bottom
Thursday:
Lift: Romanian Deadlift
5 x 8, building weight each set
WOD
30 KB Snatch
30 Burpees
30 Pull Ups
30 Cal Assault Bike
30 KB Deadlift
Wednesday:
Lift: Half Kneeling Landmine Press
5 x 10 (each arm)
WOD
4 Rds
15 DB Push Press @ 50/35
5 DB Squats
Into…
4 Rds
5 DB Hang Power Clean
15 Toes to Bar
Tuesday:
100 Cal Assault Bike
80 Cal Ski Erg
2K Run
Complete 2K Row
*starting at 0:00, E2MOM 5 burpees over the rower
Time Cap: 15 Minutes
Lift: Front Rack Lunge
4 x 12, increasing weight each set to find a moderately heavy set
In between each set: 50 Russian Twists, weighted or unweighted
Thursday:
Lift: Banded Deadlift
5 x 5 (increase weight each set)
WOD
40 KBS @ 53/35
30 Pull Ups
20 Cal Echo Bike
10 Burpee
20 Cal Echo Bike
30 Pull Ups
40 KBS
Wednesday:
Lift: Strict Press
4 x 8 @ 60%
:45 Handstand Hold b/t sets
2 Rds
500M Row
30-20-10
Air Squat
Sit Ups
Rest until 7:00
Ex. Row 500M, do 30 air squat, do 30 sit ups, do 20 air squat… and so on. Rest until the 7 Min mark, do it again.
Tuesday:
6 Rds
3:00 Ski Erg
3:00 Echo Bike
Focusing on techniques, sustainable paces
Monday:
10 Rds
50 Double Unders (scale is 50 singles, but with a higher jump or 1:00 of double under work)
200M Run
Lift: Lunge
3 Sets
3 Front Squat (Heavy)
Max Walking Lunges in :45
Rest as needed between sets
Thursday:
Lift: Seated DB Strict Press
3 x 10 @ Moderate Weight
*find a weight that you can do 10 unbroken, but the last few are difficult
Superset with 30 Banded Pull Aparts
10M AMRAP
30 Double Unders
9 Deadlifts @ 185/135
Wednesday:
Lift: Front Squat
4 x 8 @ 50%
WOD
30-20-10
Front Squat @ 95/65
60-40-20
Sit Ups