MONDAY
STRENGTH
DEADLIFT
10-8-6-4-2
SS WITH :30 COPENHAGAN PLANK, E/S
WORKOUT
EVERY 2:00 X 5
15 RUSSIAN KBS #70/53
15 SIT UPS
TUESDAY
SKILL
EMOM 10
O- 10 Z-PRESS
E- 3 WALL WALKS
WORKOUT
10 RFT
5 SHOULDER TO OH
5 CHEST 2 BAR PULL UPS
5 BURPEES OVER THE BAR
#135/95
CAP 15:00
WEDNESDAY
STRENGTH
5X2 PAUSE FRONT SQUATS
START AT 65%
WORKOUT
AMRAP 12
15/12 CAL ROW
12 ALT GOBLET LUNGES
12 GOBLET SQUATS
#70/53
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 1/4 at 12 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 12 seconds at 85%+
- 18 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 24 seconds at 85%+
- 36 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
WORKOUT
3 RFT
400M RUN
25 TOES TO BAR
15 HANG POWER SNATCHES
#95/65
SATURDAY
WORKOUT
FOR TOTAL TIME
@ 0:00
BUY IN, EACH PARTNER COMPLETE*
50 BURPEES
1000M ROW
THEN
30-20-10
DEVILS PRESS**
BOX STEP UPS**
*WORK CAN BE DONE SIMULTANEOUSLY, CANT SWITCH UNTIL PARTNER IS DONE
**#50x2/35x2
SUNDAY
CONDITIONING
EVERY 5:00x5 SETS
25/20 CAL MACHINE
20 AIR SQUATS
15 PUSH UPS
CORE
3 SETS
15 PARTNER MEDBALL SIT UPS
30 MEDBALL RUSSIAN TWIST