Monday
Work Capacity
AMRAP 5′
10″ ON – 50″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
20″ ON – 40″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
30″ ON – 30″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
40″ ON – 20″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
50″ ON – 10″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 5′
10″ ON – 50″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
20″ ON – 40″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
30″ ON – 30″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
40″ ON – 20″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
50″ ON – 10″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
For Time
100 alt. Kettlebell Goblet Position Lunges
80 Push-ups
60 alt. Dumbbell Snatch
40 Kettlebell alt. Box Step Up
20 Burpees Toes to Bar
10 Single Dumbbell alt. Devil Press
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
2′ Erg/Bike
30″ Progression – 80%
30″ Easy
20m Walking Lunges Bodyweight
2′ Erg/Bike
40″ Progression – 80%
20″ Easy
Workout
10′ For Max Distance
2′ Rest then
Max Distance divided by 4 Sets.
1′ Active rest b/s
Then
Max Distance divided by 8 Sets.
30″ Active rest b/s
Cool Down
200m Jog
100m Walk
4′ Breathing Work – Square Breathing 7″
Friday
Work Capacity
Every 2′ for 24′
a) 250/220m Row + 10 Burpees Box Jump Over
b) 1 Rounds of Double Dumbbell DT
c) 400m Run
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
10 Rounds I go you go
200m Run
15 Pull-ups
12m Double Dumbbell/Kettlebell Overhead Lunges
9 Double Dumbbell/Kettlebell Thrusters
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups