Monday
Work Capacity
21-15-9 Reps For Time
Wall Ball
Situps
Kettlebell Sumo Deadlift High Pull
Rest 2′
18-12-6 Reps For Time
Wall Ball
Situps
Kettlebell Sumo Deadlift High Pull
Rest 2′
15-9-3 Reps For Time
Wall Ball
Situps
Kettlebell Sumo Deadlift High Pull
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 30′
200m Run
25 Push-ups
25 Box Jumps
200m Run
25 Burpees
25 Kettlebell Russian Swings
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
10 Rounds for Time
8+8 Single Dumbbell C&J
4 Toes to Ring
2 Wall Climb
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
2 Round
2’ easy erg/bike
200m Run (100m sprint/100m jog)
Workout
EMOM 6′
1) 15/12 cal
2) recovery
EMOM 6′
1) 18/15 cal
2) recovery
EMOM 6′
1) 20/16 cal
2) recovery
EMOM 6′
1) 22/18 cal
2) recovery
Cool Down
3′ Jog
2′ Walk
Friday
Work Capacity
EMOM 28′
1st – 24 Air Squat
2nd – 16 Knees to Chest
3rd – 8 alt. Devil Press
4th – rest
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
For Time – Team of 2 (TEAM WC)
8 Rounds I go you go
400m Run
21 Pull-ups
15 Power Snatch 40/25Kg
9 HSPU
For Time – Team of 2 (TEAM WC)
8 Rounds I go you go
400m Run
21 Knees to Chest
15+15 Kettlebell Snatch
9 Pike Up Push-ups
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups