MONDAY
STRENGTH
5x3 TEMPO BACK SQUATS 31X1
START AT 60-65%
WORKOUT
AMRAP 15
15 WALLBALLS
15 SIT UPS
15 PUSH UPS
TUESDAY
STRENGTH/WORKOUT
EMOM 30
1- 6 SHOULDER TO OH*
2- 10 LATERAL BURPEES OVER BAR
3- 12 TOES TO BAR
4- 200M RUN
5- REST
*BUILDING, SCORE IS HEAVIEST WEIGHT
WEDNESDAY
WORKOUT
FOR TOTAL TIME
AT 0:00
21-15-9
HANG POWER CLEANS
CAL MACHINE
REST 5:00
RIGHT INTO
21-15-9
BOX JUMPS
CAL MACHINE
RX MEN- #95/115/135
RX WOMEN- #65/80/95, MACHINE CALS 15/10/7
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 4/4 at 11 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 11 seconds at 85%+
- 19 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 22 seconds at 85%+
- 38 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
SUNDAY
STRENGTH/CONDITIONING
5 ROUNDS FOR QUALITY
100' FARMERS CARRY
15 SLAM BALLS
:45 PLANK
WORKOUT
EMOM 12
1- 15/12 CAL ROW
2- 30 DOUBLE UNDERS (60 SINGLES)
3- 12 ALT DB SNATCHES #50/35