Tuesday
1)
2 x 8 Push Ups
2 x 8 Burpee Pull Ups
2)
5 x 8 Back Squats
3)
3 Minute AMRAP
6 Front Squats 185/135 155/115 135/95 115/85
6 Lateral Burpees
Rest 1 Minute
3 Minute AMRAP
Double Unders
Rest 1 Minute
3 Minute AMRAP
6 Front Squats 185/135 155/115 135/95 115/85
6 Lateral Burpees
4)
3 Mile Run
Wednesday
1)
10 Sit Ups Every Minute on The Minute x 10
3 x 8 Seated Dumbell Press
3 x 8 Push Press
2)
Bench Press
7 x 8
Weighted Pull Ups
7 x 8
Every 3:30 Minutes
3)
Death By Ring Rows
1.2.3.4.5.6.7.8.9.10….
Every Minute on The Minute
4)
50-40-30-20-10
Jump Rope
Straight Leg Sit Ups
5)
Wall Ball Biathlon
1000m Row
40 Wall Balls or Squats
750m Row
30 Wall Balls or Squats
500m Row
20 Wall Balls or Squats
250m Row
10 Wall Balls or Squats
Thursday
1)
4 x 8 Goblet Squats
2)
Back Squat
6 x 10
Sit Ups
6 x 20
3)
12 Minute AMRAP
4 Deadlifts 315/245 265/205 225/155 185/125
8 Air Squats
12 Box Step Ups
4)
Row 1000m
80 Double Unders
70 Squats
60 Push-ups
50 Sit-ups
40 Wall ball (20#/14#)
30 Box jumps (24/20 inch)
20 GHD Sit Ups
10 Burpee Toes to Bar
Row 1000m
Friday
1)
5 x 5 Push Press
2 x 8 Dips
2)
1 Minute Handstand Hold or 24′ Handstand Walk
5 x 1
Strict Pull Ups
5 x 10
Every 3 Minutes
3)
A) Complete for Time:
15-12-9-6-3
Dips
2 Rope Climbs or 10 Ring Rows
*10 Minute Time Cap
At Minute 12, begin B)
B) Complete for time:
15-12-9-6-3
Handstand Release Push Ups
200 meter Run
