Monday 

WARM-UP

AMRAP x 8 MINUTES 

10/10 Single Arm DB Bent Over Rows

10 Alt. DB Step-ups

5/5 Single Arm DB Push Press 

10 Alt. DB Hammer Curls 

:30 Hollow Hold

 

SKILL

ON A 10:00 RUNNING CLOCK… 

Handstand Play – Walking, Holding or Building Skill

 

WORKOUT

5 ROUNDS FOR TIME 

400m Run

14 DB Step-Back Lunges (50/35)|(35/25)*

14 HSPU

*Hold the DB Suitcase Style

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Tuesday 

WARM-UP

EMOM x 3 MINUTES

:30 Sprint (Bike/Run/Row), 

:30 Rest

Then …

1 ROUND

10 elbow punches

5 inch worms

10 clean deadlifts

20 mountain climbers 5+5 hang high pull + muscle clean

10 alt cossack squats

5 power clean

10 lateral jumps over BB

 

STRENGTH

EMOM x 10 MINUTES 

3 Power Cleans

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

 

WORKOUT

FOR TIME

30-20-10

Burpee Over the Bar 

Power Clean (135/95)|(95/65)

 

FINISHER NOT FOR TIME 

30 Barbell Roll-Outs

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

WARM-UP

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners 

Min 2 — 10 – 15 Wall Ball 

 

SKILL

ON A 10:00 RUNNING CLOCK… 

Skill Prep Session for Rope Climb

 

WORKOUT

AMRAP x 15 MINUTES 

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45) 

2 Rope Climbs*

*Legless optional for one or both rope climbs.

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Thursday 

WARM-UP AMRAP x 8 MINUTES 

10 Lunges

5/5 SA Ring Rows 

10 Mountain Climbers 

10 V-ups or Tuck Ups 

10 Lunges 

5 Inchworms + Push-up

 

WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs 

MIN 2 — Row or Bike, Moderate Effort

 

COOL DOWN

ON A 5:00 RUNNING CLOCK… 

Foam Rolling or Flow Stretching

 

  • – – – – – – – – – – – – – – – – – – – – – 

 

Friday 

WARM-UP

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Inch Worms + Push-Up

Into…

3 ROUNDS

5 Broad Jumps

10 Jumping Air Squats 

10 Push-Up to Pike

 

WORKOUT

“OPEN 19.1” 

AMRAP x 15 MINUTES 

19 Wall Ball (20/14)|(14/10) 

19 Calorie Row

 

– – – – – – – – – – – – – – – – – – – – – –

 

Saturday 

WARM-UP

AMRAP x 10 MINUTES 

200m Run

AMRAP x 1 MINUTE: 

3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

 

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to Heavy Set of 5 Push Press 

 

WORKOUT

EMOM x 18 MINUTES

MIN 1 – :50 Bike or Row 

MIN 2 – 15 Wall Ball then Plank Hold Remainder of Minute 

MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

 

  • – – – – – – – – – – – – – – – – – – – – –

 

Sunday

WARM-UP

3-4 Rounds, Increasing Effort Each Round

100m Run

10 Alt. Box Step Ups > Box Jumps (at halfway point)

10 Wide Grip Behind Neck Push Press w/Barbell

5 Jumping Air Squats

 

WORKOUT

FOR TIME

40 Wall Balls (20/14)

40 Gym. Kipping Pull-ups

40 Push-ups

40 Power Snatch (95/65)|(65/45) 

40 Box Jumps (24/20)

Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs

 

FINISHER

3 ROUNDS FOR QUALITY 

1:00 Wall Sit

1:00 Glute Bridge

*No Rest Between Minutes