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