Tuesday:
3 Rds
1K Run
1K Row
1K Ski
Monday:
20M AMRAP
250M Row
100M KB Farmers Carry @ 53/35
15 KB Deadlift
Lift: Front Squat OR Landmine Squat
FS:
3 x 4 @ 70%
2 x 3 @ 80%
2 @ 90%
8 @ 65%
Landmine:
5 x 12 (90s rest b/t sets)
Thursday:
Lift: Deadlift
3 x 8 @ 62.5%
4 Rds
15 Burpees over the Bar
16 Front Rack Lunges @ 95/65
80 Double Unders
Wednesday:
Lift: Push Press
2 x 8 @ 60%
2 x 6 @ 67.5%
2 x 4 @ 72.5%
WOD
21-15-9
Assault Bike Cals
Push Ups
Front Squats @ 115/85
Tuesday:
E5MOM:
300M Ski Erg (Sprint)
15 T2B (Sprint)
Recovery Bike in time remaining
Monday:
20M AMRAP
20 Cal Row
20 KB Goblet Squats @ 53/35
20 Sit Ups
200M Run
Lift: Front Squat
4 x 3 @ 87.5%
Thursday:
Lift: Deadlift
8 @ 60%
6 @ 75%
4 @ 80%
6 @ 75%
8 @ 60%
2 Rds
500M Row
35 Wall Balls
25 Toes to Bar
20 Jumping Lunges
Wednesday:
Lift: Bench Press
4 x 12 @ 60%
Buy In: 25 Burpee to 6” Touch
3 Rds
12 Cal Assault Bike
12 KB Deadlift @ 53/35
Cash Out: 35 KBS
Tuesday:
10 Min Easy Jog
Directly into…
5 Rds
2 Min Run @ Mile Pace
1 Min Run @ Easy Jog
Directly into…
5 Min Easy Jog
Monday:
E4MOM, 5 Rds
300M Row
10 DB Hang Power Cleans @ 50/35
10 DB Box Step Overs
Lift: Back Squat
5 @ 70
3 @ 80
2 x 2 @ 90
5 @ 75
Thursday:
Lift: Deadlift
5 x 4 @ 85%
21 Min EMOM:
Min 1: 5 Pull Ups + 8 Push Ups
Min 2: 8 DB Front Rack Lunges + 6 DB Squats
Min 3: 30 DU + 6 KBS
Wednesday:
Lift: Push Press
2 x 12 @ 40%
3 x 4 @ 80%
2 Rds
30 Cal Assault Bike
30 T2B
30 Box Step Overs
Monday:
4 Rds, E6MOM
400M Run
500M Row
Max Burpees in time remaining
Lift: Back Squat
6 x 3 @ 85%
Thursday:
Lift: Push Press
5 x 3 @ 90%
20M AMRAP
8 Devil Press @ 35/20
16 Cal Assault Bike
8 T2B
16 Jumping Lunges
Wednesday:
Lift: Back Squat
4 x 5 @ 85%
8 @ 60%
3 Rds
75 Double Unders
12 DB Power Cleans @ 50/35
10 DB Box Step Overs
200M Run
Thursday:
Lift: Deadlift
4 x 12 @ 50%
4 Rds
14 Goblet Walking Lunges
15 T2B
16 DB Snatch @ 50/35
Wednesday:
Lift: Push Press
8 @ 65%
8 @ 70%
3 x 6 @ 75%
5 Rds
200M Run
15 Cal Assault Bike
50 Double Unders
Tuesday:
30 Min AMRAP:
400M Run
400M Ski
Monday:
18 Minute AMRAP
Max Cals Row
*Starting at 0:00, E2MOM 10 No-Push Up Burpees
Lift: Front Squat
4 x 6 @ 70%
Thursday:
Lift: Deadlift
4 x 6 @ 75%
For Time:
10 Wall Walks
40 Cal Assault Bike
40 Dual DB Box Step Overs @ 50/35
200M Dual DB Farmers Carry