Tuesday:
Body weight:
Run
10 Rounds
200M Shuttle Sprints
Rest as needed between rounds
*Shuttle sprint: 50M down, 100M back, 50M down
Full Gym:
10 Rounds
18 Cal Row
18 Cal Assault Bike
Wednesday:
Body weight:
Push Ups
20-18-16-14-12-10-8-6-4-2
Sit Ups
Full Gym:
Push Jerks @ 135/95
Toes to Bar
Thursday:
Body weight:
5 Rounds
10 Burpees
20 Chair Dips
30 Air Squats
Full Gym:
5 Rounds
10 Burpees
15 Hang Power Cleans @ 95/65
20 Back Squats @ 95/65
Monday:
Body weight:
5 Rds
500M Run
15 Squat Jumps
15 Burpees over Object
Full Gym:
5 Rds
500M Run
15 Overhead Squats @ 155/105
15 Burpees over bar
Week of 9/14 Training:
Monday:
Body weight:
16 AMRAP
10 Burpees
20 alternating Lunges
30 Sit Ups
40 Air Squats
Full gym:
16M AMRAP
10 Burpees
20 Hang Power Cleans @ 95/65
30 Sit Ups
40 Air Squats
Tuesday:
Body Weight:
Run
8K Run
Alternating:
1K Slow/Recovery Pace
1K Hard
Full Gym:
10 Rds
1:00 Hard Assault Bike
3:00 Recovery Ski Erg
Wednesday:
Body weight:
3 Rds
400M Run
30 Push Ups
30 Sit Ups
Full Gym:
3 Rds
400M Run
30 Toes to bar
20 Push Press @ 115/85
Thursday:
Body weight:
100 Burpees for Time
*EMOM, starting at 0:00, 10 air squats
Full Gym:
100 Thrusters @ 95/65
*EMOM, starting at 0:00, 5 burpees
Monday:
“Loredo”
6 Rds
24 Air Squats
24 Push Ups
24 Walking Lunges
400 meter Run
Tuesday:
Body weight:
Run
2 Rds
10 Min Easy
2 Min Recovery Walk/Jog
7 Min Moderate
2 Min Recovery Walk/Jog
5 Min Hard
2 Min Recovery Walk/Jog
Full gym:
40 Min Row
*Every 4 Minutes: 15 Heavy Russian KBS
Wednesday:
Body weight:
100 Sit Ups
100 Air Squats
100 Push Ups
100 Hollow Rocks
Full gym:
25 Toes To Bar
50 Back Squats @ 135/95
25 Toes To Bar
50 Push Jerks @ 95/65
25 Toes To Bar
Thursday:
Body weight:
30M AMRAP
200M Run
10 Burpees
20 Mountain Climbers
Full gym:
30M AMRAP
200M Run
10 Burpees
20 Wall Balls @ 20/14
Monday:
Body weight:
Every 6:00, 4 rounds:
800M Run
10 Burpee over Object
*Pick an object that’s about 20-24” to jump over
Full gym:
Every 6:00, 4 rounds:
1000M Row
10 DB Box Stepovers @ 50/35, 24”/20”
Tuesday:
Body weight:
Run 40 Minutes
*Run out 20 minutes, turn around and try to make it to your exact beginning point in the remaining 20
Full gym:
45M AMRAP
50 Cal Assault Bike
50 Cal Ski
1200M Run
Wednesday:
Body weight:
100 Russian Twists
50 Push Ups
100 Flutter Kicks
50 Push Ups
100 Hollow Rocks
Full gym:
25 GHD Sit Ups
50 Push Jerks @ 95/65
50 Toes To Bar
50 Hang Power Cleans @ 95/65
25 GHD Sit Ups
Thursday:
Body weight:
30M AMRAP
Max No-jump No-Push up Burpees
*Every 5 minutes run 400M starting @ 0:00
Full gym:
30M AMRAP
Max Alt DB Hang Clean and Jerk
*Every 5 minutes run 400M starting @ 0:00
Monday:
Body weight:
4 Rds
25 Sit Ups
20 Push Ups
15 Burpee Object Jump Over
Full gym:
4 Rds
20 T2B
20 DB Hang Clean & Jerk @ 50/35
10 Burpee Box Jump Over @ 24”/20”
Tuesday:
Body weight:
Run
4 x 1200M Moderate
*400M recovery jog between sets
Full gym:
10 x 300M Row
*200M Easy Jog between sets
Wednesday:
Body weight:
On a 15 min running clock...
5 Min Max Jumping Lunges
5 Min Max Air Squats
5 Min Max Burpees
Full gym:
On a 15 min running clock...
5 Min Max Cals Assault Bike
5 Min Max Wall Balls
5 Min Max Ski Cals
Thursday:
Body weight:
30M AMRAP
Max Burpee Broad Jumps
*Every 5 minutes run 400M starting @ 0:00
Full gym:
30M AMRAP
Max Squat Snatches @ 95/65
*Every 5 minutes run 400M starting @ 0:00
Monday:
Body weight:
100 Hollow Rocks
50 Push Ups
50 Sit Ups
50 Push Ups
100 2-Count Flutter Kicks
Full Gym:
50 Toes to Bar
50 DB Snatch @ 50/35
50 Sit Ups
50 DB Clean and Jerks
50 GHD Sit Ups
Tuesday:
Body weight:
Run
10 Rds
2 Min Easy
1 Min Hard
:15 Sprint
Full Gym:
5 Rds
4 Min Assault Bike (Easy)
60 Double Unders
400M Run
Wednesday:
Body weight:
4 Rds
20 Jumping Air Squats
15 Burpee Object Jump Overs
Full Gym:
4 Rds
20 Thrusters @ 65/45
15 Burpee Box Jump Overs @ 24”/20”
Thursday:
Body weight:
30M AMRAP
Max Squat Lunge (Lunge right, lunge left, one air squat, one rep)
*Every 5 minutes run 400M starting @ 0:00
Full Gym:
30M AMRAP
Max Squat Cleans @ 95/65
*Every 5 minutes run 400M starting @ 0:00
Week of 8/10 Training:
Monday:
Body weight:
4 Rds
60 Mountain Climbers
20 Jumping Lunges
20 Burpees
20 V-Ups
Full Gym:
4 Rds
20 Cal Assault Bike
20 Front Squats @ 115/85
20 Burpee Over Bar
20 V-Ups
Tuesday:
Body weight:
Run
4 Rds
1K Easy Run
1K Mile Pace
Full Gym:
4 Rds
800M Row
1K Run
3K Bike
*High end of a conversational pace for all
Wednesday:
Body weight:
50 Jumping Squats
50 Push Ups
50 Chair Dips
50 Push Ups
50 Jumping Squats
Full Gym:
50 Cal Row
50 DB Snatch @ 50/35
50 Ring Dips
50 DB Clean & Jerk
50 Cal Row
*DB movements are single arm, alternating after every rep
Thursday:
Body weight:
30M AMRAP
Max Sit Ups
*Every 5 minutes run 400M starting @ 0:00
Full Gym:
30M AMRAP
Max GHD Sit Ups
*Every 5 minutes run 400M starting @ 0:00
Monday:
1000M Run
50 Sit Ups
25 Burpees
500M Run
40 Sit Ups
20 Burpees
200M Run
30 Sit UPS
15 Burpees
Tuesday:
Run
2 Rds
8 Min Moderate
3 Min Easy
5 Minute Moderate-Hard
3 Min Easy
3 Min Hard
3 Min Easy
Wednesday:
20M AMRAP
10 Push Ups
50 Russian Twists
10 Air Squats
50 Flutter Kicks
Thursday:
30M AMRAP
Max Jumping Lunges
*Every 5 minutes run 400M starting @ 0:00
Monday:
20M EMOM
Minute 1: 30 Sit Ups
Minute 2: :30 Wall Sit
Minute 3: :45 Plank Hold
Minute 4: :30 Wall Sit
Tuesday:
Run
4 Rds
1200M Hard
3 Min Rest
Wednesday:
100 Lunges
80 Push Ups
60 Jumping Air Squats
40 Hand Release Push Ups
20 Jumping Lunges
Thursday:
30M AMRAP
Max Broad Jumps
*Every 5 minutes run 400M starting @ 0:00
Ok, who wants to get back to our normal Continuers Schedule? Vote by using the comments section to actually record your scores for the next two weeks and lets see what happens:)
Monday:
20 Burpees
40 Sit Ups
15 Burpees
30 Sit Ups
10 Burpees
20 Sit Ups
5 Burpees
10 Sit Ups
Tuesday:
10 Rds
200M Run
1 Min Rest
*Goal is to decrease your time every round
(If you don’t have a distance marked out, run hard for 2 minutes, then turn around and try to cover the same amount of ground in the same time frame)
Wednesday:
20M AMRAP
15 Air Squats
15 Mountain Climbers
15 Hollow Rocks
Thursday:
30M AMRAP
Max Wall Sit
*Every 5 minutes run 400M starting @ 0:00
Monday:
1-2-3-4-5-6-7-8-9-10
Push Ups
Sit Ups x2
*30 Double Unders / Line Hops between each round
Tuesday:
Run
20 Rds
1 minute @ Hard pace
1 minute @ Easy pace
Wednesday:
5 Rds
1 Min Wall Sit
200M Sprint
:30 Plank Hold
Rest 1 Min
Thursday:
30M AMRAP
Max Handstand Pushups / Pike Push Ups
*Every 5 minutes run 400M starting @ 0:00
Week of 7/6 Training:
Monday:
10 Rounds
10 Push Ups
20 Sit Ups
30 Air Squats
Tuesday:
Run
3 Rds
1 Mile Run
5 Minutes Rest
Wednesday:
Tabata (8 Rds, :20 work, :10 rest)
Sit Ups
Jumping Squats
Shoulder Taps
Lunges (switch legs every round)
*great tabata playlists on Spotify, or a timer using WOD Timer app
Thursday:
30M AMRAP
Max Wall Sit Hold
(Every 5 Minutes run 400M starting at 0:00)
Thursday:
30M AMRAP
Max Walking Lunges
*Every 5 minutes run 400M starting @ 0:00
Wednesday:
5 Rounds
1 Minute Max Burpees
1 Minute Rest
1 Minute High Knees
1 Minute Rest
Tuesday:
Run
20 Minutes
:15 Sprint
:45 Jog
Monday:
50 Push Ups
50 Air Squats
40 Hand Release Push Ups
40 Jumping Air Squats
30 Chair Dips
30 Jumping Lunges
Thursday:
30M AMRAP
Max Burpees
*Every 5 minutes run 400M starting @ 0:00
Wednesday:
10 Rounds
7 Push Ups
7 Hollow Rocks
7 Chair/Box Dips
7 V-Ups
Tuesday:
Death By 10M Shuttle Sprints
