Monday
Work Capacity
EMOM 10′
1st – 40″ max cal row
2nd – 40″ max burpees
3rd – 40″ max Box Jumps
then rest 1′
EMOM 10′
1st – 30″ max cal row
2nd – 30″ max burpees
3rd – 30″ max Box Jumps
then rest 1′
EMOM 10′
1st – 20″ max cal row
2nd – 20″ max burpees
3rd – 20″ max Box Jumps
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
For Time
100 Cossack Squat
100 A Swings
100 Burpees Pull-ups
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
AMRAP 20′
400m Run
30 Single Dumbbell STOH
30m Single Dumbbell OH Walking Lunges
30 Situps
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
100m Jog
2’ erg/Bike
30m walking Lunges
200m Run – Progression
Workout – For Distance
2 Sets:
4’ – Easy (Row 900/1100 cal/h – AB 200/250w – Bike Erg 1000/1100 Cal/h – Ski 800/900 Cal/h)
3’ – Medium (Add 100/200 cal/h – 50/60w)
2’ – Fast (Progression till 90%)
2’ Active Recovery then check the distance and perform it for time.
Cool Down
100m Jog
100m Walk
15 Down & Up
Friday
Work Capacity
Every 6′ for 36′
5 Wall Climb
15 Box Jumps Over
30 Wall Ball
45 Double Unders
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
For Time – Team of 2
200 alt. Wall Ball
100m Synchro Crab Walk
100m Synchro Bear Walk
200 alt. Push-ups while Plank
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups