Wednesday:
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Tuesday:
Run 5K
Monday:
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Thursday:
4 Rounds
18 Goblet Squats @ 70/53
12 Goblet Lunges
10 Burpees over the KB
Wednesday:
80 Sit Ups
40 Cal Row
60 Sit Ups
30 Cal Row
40 Sit Ups
20 Cal Row
Tuesday:
1200M Run
⁃ 3 Min rest
2 x 600M Run (1 Min rest b/t)
⁃ 3 Min rest
3 x 400M Run (1 Min rest b/t)
Monday:
800M Run
2-4-6-8-6-4-2
Pull Ups
x2 Push Ups
800M Run
Thursday:
42-30-18
Cal Row
DB Hang Snatch @ 50/35
Wednesday:
4 Rds
80 Double Unders
10 Front Squats @ 185/135
10 T2B
Thursday:
20M AMRAP
200M Run
20 Bench Press @ 95/65
7 Strict Pull Ups
Wednesday:
3 Rds
30 Sit Ups
15 Back Squats @ 135/95
10 Push Jerks @ 135/95
Tuesday:
1000M Ski
3000M Assault Bike
1000M Run
Monday:
E3MOM 10 Rds
10 Cal Assault Bike
5 Burpees
Thursday:
5 Rds
20 Deadlifts @ 115/85
30 Sit Ups
40 Double Unders
Wednesday:
30 Rounds
1 Burpee - Toes to Bar
2 DB Thrusters @ 50/35
Tuesday:
4K Run
400m w/ sandbag/weight
1200m no weight
Monday:
12M AMRAP
15 Cal Row
10 Wall Balls
Wednesday:
50 DB Deadlift @ 50/35
50 Sit Ups
50 Goblet Squats
50 Sit Ups
50 DB Shoulder to Overhead
Tuesday:
10 Rounds
2:00 Easy Bike
1:00 Moderate Ski Erg