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Monday

For Time:
60 Kcals
40 Press Ups
60 Wall Balls
40 TTB
max kcals remaining time

Tuesday

A)
Build to a moderate heavy PC in 10 mins

B)
10 – 1
Strict Pull ups
1-10
Power cleans

Wednesday

EMOM 21 Mins
1 – 12 Box Jump Overs
2 – 12 Thrusters
3- Rest

Thursday

0-12min
21 – 15 – 9
Target Burpees
Before and after each round 20/15 kcals
Cap 10min

12- 22min
100-75-50 Double Unders
Before and after each round 20/15 kcals

Friday

A)
5 x 3 Front squats without pause

B)
EMOM 8 mins
3-5 Hang Power Snatch

Saturday

For Time
3 Rounds
16 Kcals/12Kcals
8 DB clusters

Into

3 Rounds
16 Kcals/12Kcals
16 DB Clean N Jerk

Into
30 Burpee Box Jumps

Sunday

Every 6mins x 5

500/400m row ski or 400m run
20 goblet squats
15 press ups
5min cap

Monday

Murph

For Time
1 mile Run / Row / Ski
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

or

Half Murph

800m Run / Row / Ski

50 Pull ups/ring rows

100 Press ups

150 Air squats

800m Run / Row / Ski

Tuesday

A) Build to a moderate 8RM Deadlift

B)
10min time cap
3 Rounds for time:
100 Double unders
40-30-20 Empty Bar strict press

Wednesday

A) Pause Front Squats
3 x 5
3 sec hold at the bottom

B)
EMOM 12 mins
1- DB step Overs
2- Max plank
3 – Rest

Thursday

A)
In pairs 60sec on/off complete:
150/120 kcals
80 Down ups
120/90 kcals
60 Down ups
90/60 kcals
40 Down ups
Remaining time max kcals

Friday

A)
Build to a moderate 3RM Tng Power Clean

B)
21 – 15 – 9
Power Cleans
CTB/PU/ Ring Rows

Saturday

Every 2 mins x 10
14 Wall Balls
6 burpee Box jumps

Sunday

20 minutes Max Kcal

Every 4 minutes

16 DB snatch

16 DB lunges

Monday

EMOM 8 mins alternating
1- Strict pull ups / ring rows
2- Ring support hold/ press up hold

B)
15 min AMRAP
5 hang DB snatch each side
7 TTB/ knee raises
9 Box jumps

Tuesday

A) 3 sets of 8 reps back squat

B)
For Time:

120 Wall Balls
120 Kcals

15min Time Cap

Wednesday

A)

Snatch Deadlift
5 sets of 3 reps
Pause at knee for 2 seconds

B)
4 rounds for time:
15 Hang Muscle snatch
25 / 20 Kal

Rest 2 minutes after each round

Thursday

A)
3 sets of
5 – 12 Strict HSPU
or

Box Pike HSPU
(scale to press ups)

B)

18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
DB Strict Press
Bent over row
Weighted Sit up

Friday

5 rounds for time of:

15 / 12 Kcals
20 DB walking Lunges
15 / 12 kcals
10 Bupree Deadlifts

Rest 2 minutes in-between rounds

Saturday

In Pairs –
For time:
Alternating minute (1 partner work 1 min, 1 partner rest 1 minute) –
EMOM 8 burpees OTB
100 Power Cleans
100 Push Press
50 Clean and jerk

Sunday

4 rounds of:
6 minute AMRAP

20 DB snatch
20 Hops over DB
16 / 14 kcals

90 Seconds recovery after each effort

Monday

A)

3 sets of 10 – 15 reps
Ring rows
or
Strict Pull ups
3 – 5 same tempo

B)
5 rounds:
Start a new round every 3 minutes :
20 DB snatch
15 Burpees over DB

Tuesday

A) Back Squat
3 sets of 10 reps
Slightly heavier than last week no heavier than 50%

B)
3 Rounds
20 DB step overs
20 Goblet squats
Rest 1 mins

C)
3 rounds
30 sec plank
30 sec reverse plank

Wednesday

A)
3 sets of 8 Strict Press

B)

21,18,15,12,9
Kcal
TTB/knee raises

Thursday

For Time
10 – 20 – 30 – 40 – 50
Kcals
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders

Friday

A)

Power Clean
5 sets of 3 hang power clean

B)

EMOM: 10 minutes

4 Deadlifts
3 Hang Power Cleans

Saturday

5 rounds:

1 minute of each exercise:
1) Box jumps
2) Press ups
3) Thrusters
4) Kcals
5) Rest

Sunday

2 rounds of:
12 min Max Distance

Every 3 minute perform

12 burpees

24 Air squats

Rest 2 minutes in between efforts

Record distance in each interval

Monday

5 rounds of:
3 minute AMRAP
3 power clean / 5 air power clean
6 press ups
9 air squats
1 minute rest in-between

Tuesday

20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings

Wednesday

3 rounds:
30 seconds on – Single arm row
30 seconds on – Single arm row
30 seconds on – Dips
30 seconds on – lawnmoer rows
30 seconds on – wide grip press ups
30 seconds on – lawnmoer rows
1 minute on – DB Bicep curl
1 minute on – DB Chest press

Thursday

100 hang clean and jerks
emom 20 double unders

rx + split jerks

Friday

5 rounds for time of:

30 kettlebell / DB swings (15 each arm)
25 Toes to hands
20 Stiff leg Deadlift
15 Reverse crunches

Saturday

10 Shuttle sprints
5 burpees
20 sit-ups
15 push-ups
10 – shuttle sprints
Rest 2 minutes