Monday
Strength
3RFQ
20 Romanian Deadlifts
Focus on Speed over Weight
8 Nordic Curls
Finish with 80 Banded Good Mornings once 3 rounds are completed
Workout
AMRAP 14
8 Medball Cleans i. 20/14 ii. 16/10
10 Wall Balls
12 Burpees
14 Pull Ups
Tuesday
Strength
4x
Max Strict Presses @70% 1RM
Then perform 3 Push Press to finish the set
4 mins rest
Workout
In 3 minutes...
500m Row/ 1100m Air Bike
Max Devil Presses
Rest 3 mins
Devil Press
i. 22.5/15
ii. 12.5/8
Just Move
6 Rounds
20s On
40s Off
Air Bike
Hollow Hold
Burpees
Jumping Squats
Press Ups
Wednesday
Partner Workout EMOM 36
1:1 Work/Rest
1. 7 Strict Pull Ups + Max Cal Air Bike
2. 7 Strict Pull Ups + Max Cal Air Bike
3. 14 Press Ups + Max KB Swings 24/16
4. 14 Press Ups + Max KB Swings 24/16
5. 21 Air Squats + Max Down Ups
6. 21 Air Squats + Max Down Ups
Endurance
1000m Run
50 DB GTOH i. 20/12.5 ii. 15/8
1000m Row
50 Wall Balls i. 20/14 ii. 16/10
2500m Air Bike
50 Burpees
Thursday
Strength
Back Pause Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 3 reps @ 70%
#4: 3 reps @ 70%
#5: 3 reps @ 70%
Workout
AMRAP 12
i.
200m Run
8 Toes To Bar
8 DB Snatches 22.5/15
ii.
200m Run
8 Toes To Target/ High Knees
8 DB Snatches 15/10
Hero
JT
21-15-9
• Handstand push-ups
• Ring dips
• Push-ups
Friday
Handstand Practice
E2MO2M 14
10m Handstand Walk
or
4 Handstand Negatives
or
2 Kick Up attempts + 2 Wall Walks
Workout
3RFT
i.
10m Handstand Walk
10 DB Hang Cleans 22.5/15
400m Run
ii.
20 Wall Wall Shoulder Taps
10 DB Hang Cleans 15/10
400m Run
Saturday
Endurance
10RFT
18 DB Push Press i. 22.5/15 ii. 15/10
12 Hollow Rocks
6 Strict Pull Ups ii. Banded Strict Pull Ups/ Ring Rows
Every 5 mins...400m Run
Partner Workout
5 Minutes Each Station
1 Minute Rest
1. Air Bike Calories
2. AMRAP
6 Wall Balls i. 20/14 ii. 16/10
6 Burpees
3. Row Calories
4. AMRAP
8 DB Thrusters i. 20/12.5 ii. 15/10
8 Sit Ups
5. Ski Calories
Sunday
Just Move
2 Rounds
AMRAP 5
1 Min Rest
1.
8 Ring Rows
8 Press Ups
8 Jumping Squats
2.
100m Row
10 Hollow Rocks
3.
8 DB Strict Press
16 Russian Twists