MONDAY
Strength
Every minute for 12 minutes (6 rounds):
Minute 1: Machine Sprint for 7-10 seconds
Minute 2: Max Strict Pull-Ups for 30 seconds
Workout Of The Day
For Time:
Echo Bike 40/32 calories
15 Barbell Thrusters @ 52.5/36KG
15 Lateral Burpees over Bar
12 Barbell Thrusters @ 52.5/36KG
12 Lateral Burpees over Bar
9 Barbell Thrusters @ 52.5/36KG
9 Lateral Burpee over bar
Echo Bike 40/32 calories
Time Cap: 15 minutes
TUESDAY
Strength/Skill
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Workout Of The Day
Every 5 minutes x 5 sets:
400m run
10 Power cleans @ 60/43KG
– round 2: 8 reps at 70/47.5kg
– round 3: 6 reps at 75/52kg
– round 4: 4 reps at 85/57kg
– round 5: 2 reps at 92.5/60kg
WEDNESDAY
Strength
1 rep EMOM; starting at 65% of 1RM
*Men add 5kg per set, Women – 2.5 kg per set up to 90%; then make micro jumps by choice
(10 Minute time cap)
Workout Of The Day
4 Rounds for Time:
Single Kettlebell Carry 200 meters @ 24/16 kg
15 V-Ups
15 T Push-Ups
Time Cap: 21 minutes
THURSDAY
Strength/Skill
———-
Workout Of The Day
Every 90 seconds for 22:30 (5 alternating sets):
Set 1: Max Dumbbell Box Step-Overs for 45 seconds 20 inches @ 22.5/15KG
Set 2: Max Rope Climbs for 45 seconds 15 feet
Set 3: Row for 45 seconds for max calories
FRIDAY
Strength/Skill
———-
Workout Of The Day
3 Rounds for Time:
25 Power Snatches @ 35/25KG
50 Wall Ball Shots 10/9 feet @ 20/14 lbs
100 Double-Unders
Time Cap: 26 minutes
SATURDAY
With a Partner, splitting work as desired:
20 minute AMRAP:
50/40 calorie row
40 Abmat sit ups
30 DB bench presses @ (22.5/15kg)
20 Strict pull ups