Monday
Strength
Box Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 60%
Workout
5RFT
i.
10 Pull Ups
10 OH Plate Box Step Ups 15/10 on a 21/18 box
200m Run
ii.
10 Jumping/ Squat Rack Pull Ups
10 OH Plate Box Step Ups 10/5 on 21/18 box
200m Run
13 minute time cap
Tuesday
Teams of 3
AMRAP 36
120 Cal Air Bike
90 Wall Balls i. 20/14 ii. 16/10
120 Cal Row
90 OH Lunges i. 20/15 ii. 15/10
1200m Run
90 C2B Pull Ups ii. Jumping C2B Pull Ups
Thursday
Strength
Deadlift for load:
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
#5: 12 reps
Work between 60-70%
Not a 12rm
Workout
Complete 100 Calories
After every 20 calories
4 Burpees
8 Jumping Lunges
12 Db Deadlifts 22.5/15
Hero
Danny
AMRAP in 20 minutes of:
• 24" box jump, 30 reps
• 115/80 pound push press, 20 reps
• 30 pull-ups
Friday
Strength
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
#6: 8 reps
Pause on the chest for 2 seconds
Working weight begins at 40% building to no more than 60%
Workout
AMRAP 16
i.
50 Double Unders
30 KB Swings 24/16 Alternating between American & Russian each round
10 Press Ups
ii.
100 Single Unders
30 KB Swings 20/12 Alternating between American & Russian each round
10 Squat Rack/ Knee Press Ups
Saturday
Endurance
i.
10RFT
6 Db Hang Clusters 20/12.5
6 Toes To Bar
6 Burpees
200m Run
ii.
10RFT
6 Db Hang Clusters 12.5/8
6 Toes to target/ strict high knees
6 Burpees
200m Run
40 minute time cap
Partner Workout
Complete 8 Rounds Each
2 DB Thrusters
4 DB Surrenders
6 Burpees Over DB
1000m Run
Complete another 8 Rounds Each
2 DB Thrusters
4 DB Surrenders
6 Burpees Over DB
100 Cal Row
i. DB 20/12.5
ii. DB 12.5/8
Time Cap 45 minutes
Sunday
Just Move
EMOM 30
1. 12/8 Cal Row
2. 12 Burpees
3. 15 Plate GTOH
4. 60 Double Unders
5. 15 Wall Balls
6. Rest