Monday
Work Capacity
For Time
100 Single Dumbbell alt. Overhead Lunges
100 Kipping Stiff Legs Raises (on bar)
100 Box Jump
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
EMOM 10′
1st – 40″ max cal row
2nd – 40″ max alt. Dumbbell Snatch
3rd – 40″ max HS Shoulder Tap
then rest 1′
EMOM 10′
1st – 30″ max cal row
2nd – 30″ max alt. Dumbbell Snatch
3rd – 30″ max HS Shoulder Tap
then rest 1′
EMOM 10′
1st – 20″ max cal row
2nd – 20″ max alt. Dumbbell Snatch
3rd – 20″ max HS Shoulder Tap
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
Every 6′ for 36′
400m Run
21 A. Swings
15 Pull-ups
9 Burpees
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
????
Friday
Work Capacity
AMRAP 20′
1000m Row
100 Wall Ball
800 Run
100 Russian Swings @24/16Kg
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
5 Synchro Rounds For Time – Team of 2
12+12 Dumbbell DL
9+9 Dumbbell HPC
6+6 Dumbbell STOH
then
10 Rounds For Time
Cindy by single Round I go you go
then
1′ partner A – 1′ partner B
Go until reach 150 Cal Bike or Row
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups