Tuesday:
Run
10 Rounds
1:30 Moderate-Fast
1:00 Easy Jog
Monday:
4 Rds
4 Min AMRAP
15 Wall Balls
15 DB Snatch
8 Burpees
Max Cal Row
Rest 3 Min
Thursday:
50 Pull Ups (Ring Rows)
50 DB Box Step Overs
50 DB Hang Power Cleans
50 T2B (Sit Ups)
Goal Time: 20 Minutes
Wednesday: At-Home
3 Rds
30 Jump Squats
30 Russian Twists
30 No-Push Up Burpees
Tuesday: At-Home
10 Rounds
:30 Plank
:30 High Knees
:30 Plank
:30 Butt Kickers
Monday: At-Home
Death By...
Push Ups
*start with 2, add 2 every minute (ex. 0:00 2 push ups, 1:00 4 push ups)
Once you reach failure, rest 1 minute, then...
Death By…
Air Squats
*start with 3, add 3 every minute
Thursday:
800M Run
Into...
3 Rds
20 DB Snatch
15 Box Jump Overs
Into...
800M Run
Goal Time: 22 Minutes
Wednesday:
2 Rds
20 DB Push Press
25 Double Unders
2 Rds
15 DB Front Squats
25 Double Unders
2 Rds
10 DB Thrusters
25 Double Unders
Goal Time: 12 Minutes
Tuesday:
5 Rounds
3:00 Row
3:00 Run
3:00 Assault Bike
*All done at an easy conversational pace, never too fast, but never slowing down
Monday:
24 Min EMOM
Min 1: 10/8 Cal Assault Bike
Min 2: 15 KB Deadlifts
Min 3: 8 Burpees
Thursday:
20 Min AMRAP
100 Air Squats
80 Lunges
60 Sit Ups
40 Push Ups
20 Burpees
Wednesday:
50 Burpees
800M Run
50 Burpees
Tuesday:
Run
4 Rounds
8 Min Easy
2 Min Hard
Monday:
20 Min AMRAP
10 Push Ups
15 Air Squats
20 Sit Ups
Thursday:
5 Rds
20 Jumping Lunges
20 Push Ups
12 Burpees
Wednesday:
20 Min AMRAP
20 Air Squats
10 Max Distance Broad Jumps
20 Mountain Climbers
10 Sit Ups
Tuesday:
Tabata Sprints
Run 1 Mile (Warmup)
8 Rds:
:20 Sprint
:40 Walk/Jog
Run 1 Mile (Cool Down)
Monday:
Death By Burpees
*Start with 1 burpee at 0:00, adding 1 burpee per minute until you can no longer do the number of burpees required in the minute
-Rest 1 Minute-
100 V-Ups For Time
Thursday:
Gym - 20M AMRAP
15 Russian KBS
15 Push Ups
15 Sit Ups
200M Run
At Home - 20M AMRAP
30 Air Squats
15 Push Ups
15 Sit Ups
200M Run
Wednesday:
Gym
30 Cal Assault Bike
30 DB Snatch @ 50/35
30 Box Jump Overs
30 DB Snatch @ 50/35
30 Cal Assault Bike
At Home
30 Jumping Lunges
30 Push Ups
30 Object Jump Overs
30 Push Ups
30 Jumping Lunges