Work Out Of Day
M
Monday
Strength/Weightlifting
5x 3 - Tempo Back Squats
*3 sec down, 2 sec pause, fire up
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Comp Track
For time:
Run, 400 m
80 Wall Balls, 14/20
80 Double Unders
25 Handstand Push-ups
80 Double Unders
1 Dumbbell Overhead + 1 Dumbbell Front Rack Walking Lunge, 35/50, 100 ft
Run, 400 m
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Progress Track
For time:
Run, 400 m
80 Wall Balls, Moderate
160 Single Unders
25 Box Handstand Push-ups
160 Single Unders
1 Dumbbell Overhead + 1 Dumbbell Front Rack Walking Lunge, Moderate, 100 ft
Run, 400 m
T
Tuesday
Strength/Weightlifting
13 Mins - 1 RM Power Snatch
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Comp Track
3 RNDs For Time
Kettlebell Farmer Carries, 36/52, 100 ft
20 Box Jumps, 20/24
16 Single Kettlebell Hang Snatches
8 Bar Muscle-ups
Rest 2 mins
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Progress Track
3 RNDs For Time
Kettlebell Farmer Carries, Moderate, 100 ft
20 Box Step Ups, 20/24
16 Single Kettlebell Hang Snatches
8 Jumping Bar Muscle-ups
Rest 2 mins
W
Wednesday
Strength/Weightlifting
4x 2 - Deadlifts
*AHAP
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Comp Track
4 RNDs
16/20 Echo Bike Calories
20 GHD Sit-ups
20 Dumbbell Goblet Squats, 45/60
Rest 1:1 between each round
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Progress Track
4 RNDs
16/20 Echo Bike Calories
20 Sit-ups
20 Dumbbell Goblet Squats, Moderate
Rest 1:1 between each round
T
Thursday
Comp Track
EMOM (25 Mins)
Min 1 - 8 Bar Facing Burpees
Min 2 - 8 Toes-to-bars
Min 3 - 8 Squat Snatches, 65/95
Min 4 - 8 Wall Facing HSPUs
Min 5 - Max rep Row Calories
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Progress Track
EMOM (25 Mins)
Min 1 - 8 Burpees
Min 2 - 8 Leg Raises
Min 3 - 8 Squat Snatches, Moderate
Min 4 - 8 Box HSPUs
Min 5 - Max rep Row Calories
F
Friday
Comp Track
3 RNDs For Time
14/18 Standing Bike Calories
6 Sandbag Squat Cleans, 100/150
2 Rope Climbs
14/18 Standing Bike Calories
4 Sandbag Squat Cleans
2 Rope Climbs
14/18 Standing Bike Calories
2 Sandbag Squat Cleans
2 Rope Climbs
Rest 2 mins
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Progress Track
6 Sandbag Squat Cleans, Moderate
2 Rope Climbs --> 4 Raise/Lowers
S
Saturday
'Partner Day'
30 Min AMRAP
Run 400 M Together (Buy In)
-----into-----
AMRAP of:
6 Wall Balls
4 Power Cleans
2 Shoulder To Overhead
S
Sunday
Open Gym Sundays