Tuesday:
20M Run
EMOM: 7 Push Ups
Monday:
9M AMRAP
10 Cal Bike
10 V-Ups
10 Lunges
Rest 3:00
Repeat
Lift: Front / Overhead Squat
4 x 6 @ 70%
Thursday:
Lift: Split Squats
4 x 10 (ea side)
20M EMOM
Min 1: 20 Wall Balls @ 20/14
Min 2: 10 Pull Ups
Min 3: 5 Front Squats (or cleans) @ 45%
Min 4: Rest
Wednesday:
Lift: Bench Press
4 x 6 @ 80%
18M AMRAP
16 Single Arm KB Hang Power Cleans @53/35 (8/8)
18/14 Cal Row
200m Run
22 Burpee Box Jump Overs @24"/20"
Monday:
50/42 Cal Bike
21-15-9
STOH @115/95
Strict Pull-ups
Lift: Front Squat
Find a heavy 3RM
Thursday:
Lift: Strict Press
10M EMOM
1 Strict Press @ 90%
6 Wall Walks
60 Double Unders
30 Wall Balls @ 20/14
5 Wall Walks
50 Double Unders
25 Wall Balls
4 Wall Walks
40 Double Unders
20 Wall Balls
3 Wall Walks
30 Double Unders
15 Wall Balls
Wednesday:
10 Rds
:40 Wall Sit
12/10 Cal Bike
Lift: Squat
8 x 2 @ 85%
Thursday:
Lift: Push Press or Push Jerk
Find a heavy 3 rep
15M AMRAP
Ascending Ladder
1-3-5-7-9-11-etc...
DUs x10s (10-30-50-70-etc...)
10 Dual DB Farmer Carry @50s/35s (20ft sections)
Dual DB Bench Press
10 Dual DB Farmer Carry (20ft sections)
Wednesday:
Lift: Deadlift
5 x 3, No touch and go, @ 60%
5 Rounds
12 Burpee Touches
3 Deadlifts @55%
9 T2B
2 Deadlifts
6 Burpee T2B
1 Deadlifts
Tuesday:
Murph Prep
3 Rds
400M Run
:30 Rest
2 Rds
7 Pull Ups
14 Push Ups
21 Air Squats
:30 Rest
Monday:
3 Rds
25/20 Cal Bike
16 Goblet Squats @ 53/35
20/16 Cal Bike
16 KB Swings
15/12 Cal Bike
16 SA KB Push Press
Lift: Front or Overhead Squat
5 x 4 w/ :03 pause in the bottom @ 50%
Thursday:
Lift: Bench Press
5 Sets
4 Bench Press
Max Push Ups in :30
5 Rds
12 Burpee Box Jump Overs
12 Toes to Bar
Wednesday:
Lift: Deadlift
4 x 6, increasing in weight
21-15-9
Deadlifts @ 50%
Burpee Pull-ups
Assault Bike Cals
Tuesday:
Murph Prep
800M Run
Rest 2:00
10M AMRAP
“Cindy”
Rest 2:00
800M Run
Monday:
E4MOM, 6 Rds
300M Row
14 Lunges
16 Sit Ups
*start off lunges un-weighted, increase weight as rounds go on
Squat: Front Squat
4 x 3 @ 82%
Thursday:
Lift: Romanian Deadlift
5 x 8
Start at 30% of your deadlift and work your way up
20M EMOM
Min 1: 12 Cal Row
Min 2: 15 Wall Balls
Min 3: 12 Box Jumps
Min 4: Max Wall Sit Hold
Wednesday:
Lift: Push Jerk
Find a heavy 5
18M AMRAP
8 Burpee Pull Ups
8 Hang DB Snatch (R)
8 Hang DB Snatch (L)
10 Goblet Squats
Tuesday:
20M EMOM
Min 1: 15 Cal Row
Min 2: 15 Cal Ski
Monday:
For Time: 150 Cal Assault Bike
E:90, 6 Shuttle 25-ft Shuttle Sprints
Lift: Squat
Front Squat
5 x 3 @ 75%
5 RDS
20 Cal bike/ 16 for girls
20 sit ups
5 Med ball cleans 50/30