Monday
Work Capacity
For Time
30 A Swings
30m Walking Lunges
20 A Swings
20m Walking Lunges
10 A Swings
10m Walking Lunges
30 Wall Ball
30/25 Push-ups
20 Wall Ball
20/15 Push-ups
10 Wall Ball
10/5 Push-ups
30 Situps
30 Double Unders
20 Situps
20 Double Unders
10 Situps
10 Double Unders
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
For Time
120 Burpees
Over the Minute from 00:00 to 08:00 12 Wall Ball
Over the Minute from 08:00 to 16:00 10 Box Jump Over
Over the Minute from 16:00 to 24:00 8 Knees to Chest
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
AMRAP 22′
10 Wall Climb
200m Framer Carry w/ Heavy Double Dumbbells/Kettlebells
30 Knees to Chest
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
EMOM 21′
1st – 220/200m Row
2nd – 300/250m Run
3rd – 18/14 Cal Bike
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
5 Rounds For Time – Team of 2
50 Barbell Synchro Worm Thrusters @20/15Kg
400m Run while 500m Row (a+b)
1000m Row while 800m Run (a+b)
400m Run while 500m Row (a+b)
50 Synchro alt. DB/KT Snatch
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups