Monday:
24 Minute EMOM:
Min 1: 15 Jumping Squats
Min 2: :45 wall sit
Min 3: 12 Jumping Lunges
Min 4: 15 Sit Ups
Thursday:
Accumulate:
1 Mile Run
2000M Row
4 Mile Assault Bike (6400 meters)
*can be done in whatever order you’d like.
Example:
8 Rounds
800M Bike
200M Run
250M Row
Just get the work done.
Goal Time: 24 Minutes
Wednesday:
2 Rounds:
40 Wall Balls @ 20/14
25 Pull Ups
10 Devil Press @ 50/35
Goal Time: 12 Minutes
Tuesday:
Run
4 x 7 minutes @ 7-8 RPE
*2:30 recovery walk between sets
Monday:
21-15-9
HSPU
T2B
80 Double Unders after each round
Goal Time: 11 Minutes
Thursday:
3 Rounds
25 Cal Assault Bike
25 Box Jump Overs
Wednesday:
20M AMRAP
10 Push Press @ 95/65
10 Front Squat
60 Double Unders
Tuesday:
Row
4x1000M Row @ 7-8 RPE
4 min rest b/t sets
Wednesday:
5 Rds
12 T2B
12 Burpee Box Jump Overs
Tuesday:
Rowing
7 Rds
200M Easy
100M Sprint
200M Easy
Rest 2 minutes
Monday:
20M AMRAP
100M DB Farmers Carry @ 50/35
200M Run
20 DB Push Press
Week of 5/24 Training:
Monday:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*No rig? Perform 200 sit ups instead!
Tuesday:
Run 30 minutes at easy/moderate pace
Every 5 minutes :30 at hard pace
Wednesday:
AMRAP 10
10 No Push Up Burpees
10 Forward lunges
10 Chair Dips
10 Step back lunges
Thursday:
21-15-9
Jump Over Object
Pike Push Ups
Week of 5/18 Training:
Monday:
10 Rounds
10 V-Ups
15 Push Ups
20 Air Squats
Tuesday:
Run
3 Rounds
8 Minutes @ Easy Pace
3 Min Rest
4 Minute @ Moderate Pace
2 Min Rest
2 Minute @ Hard Pace
2 Min Rest
Wednesday:
20 Min AMRAP
200M Run
15 Pike Push Ups
20 Step Back Lunges
25 Sit Ups
Thursday:
250 Step Ups
*Every 2 minutes on the minute 5 inchworms with a push up
Week of 4/11 Training:
Monday:
6 Rounds
30 Walking Lunges
10 Burpee Object Clear Overs
Tuesday:
Run
5 x 600M (200m jog, 200m sprint, 200m jog)
Rest 3 min b/t rounds
Wednesday:
50 Sit Ups
50 Air Squats
40 Push Ups
40 4-count Flutter Kicks
30 Sit Ups
30 Air Squats
20 Push Ups
20 4-count Flutter Kicks
Thursday:
AMRAP 30 Minutes
400M Run
30 Squat Jumps
30 Plank to Push Ups
Monday:
30 Minute AMRAP
400M Run
10 Burpee Broad Jumps
25 Sit Ups
Tuesday:
Run:
3 Sets
200M Easy
400M Hard
200M Easy
Rest 5 Minutes b/t sets
Wednesday:
100 Air Squats
50 Sit Ups
100 Push Ups
50 Sit Ups
100 Walking Lunges
50 Sit Ups
Thursday:
10 Rounds
8 Inch Worms w/ Push Up
10 Object Clear Overs
Hey all, If you get a chance I would love it if everyone would send Jesse a huge thank you. He has continued to be faithful in programming for us since this whole thing started.
Week of 4/27 Training:
Monday:
“Cindvee”
20M AMRAP
5 V-Ups
10 Push Ups
15 Air Squats
Tuesday:
10 Rounds:
2 min run
1 min walk
Wednesday:
4 Rounds:
20 Squat Jumps
20 Mountain Climbers
10 Inch Worms
Thursday:
30M AMRAP:
200M Run
30 Air Squats
200M Run
30 Push Ups
200M Run
30 Sit Ups
Week of 4/20 Programming:
Monday:
Death By...
EMOM: 10 Air Squats + 1 Burpee
* every minute add one burpee until you can’t complete the appropriate number of burpees in the minute
Tuesday:
Run 3 Rounds:
8 Minutes @ Easy Pace
-3 min recovery walk-
4 Minutes @ Moderate Pace
-2 min recovery walk-
2 Minutes @ Hard Pace
-2 min recovery walk-
Wednesday:
5 Rounds:
10 Push Ups
20 Sit Ups
20 Forward Lunges
Thursday:
100 Mountain Climbers
80 Russian Twists
60 Shoulder Taps (Rx: handstand shoulder taps, Scale: Plank hold shoulder tap)
40 Hollow Rocks
20 Burpee Broad Jumps
Before you workout this week please pray and thank the Lord for Jesse and his faithfulness to continue to program these workouts for us.
Week of 4/13 Training:
Monday:
7 Min AMRAP
Burpees
Tuesday:
4 Rds
60 Lateral Line Hops
40 Air Squats
20 Shoulder Taps (holding a push up plank position, tap your left shoulder with your right hand)
Wednesday:
20 Min AMRAP
15 Push Ups
20 Lunges
25 Push Ups
30 Air Squats
35 Push Ups
40 Single Leg Unweighted Deadlifts
Thursday:
150 Jumping Squats
*EMOM 5 Burpees