Monday
Work Capacity
22′ AMRAP
200m Run Carry Medball
10 MedBall Squat Clean
10 Burpees Over Medball
10 Medball Ground to Overhead
10 Wall Ball
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
Every 3′ for 30′
21 Double Unders
6+6m Dumbbell Overhead Walking Lunges
15 Double Unders
6+6 Single Dumbbell Devil Press
9 Double Unders
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
Death by – Every 2’30
5 Burpees Box Jump Over
200/150m Run
10 Kettlebell A. Swings
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
2 Rounds of:
30 Walking Lunges
200 m Jog
1’ erg/bike
Row
5K for time
2’ active rest then
10 x 2′ – Target 500m – No Screen
1’ active Recovery b/s
Bike Erg
10K For Time
2’ active rest
10 x 2′ – Target 1K – No Screen
1’ active Recovery b/s
Assault Bike
12K For Time
2’ active rest
10 x 2′ – Target 2k – No Screen
Ski Erg
3K For Time
2’ active recovery
10 x 2′ – Target 500m – No Screen
1’ active Recovery
Friday
Work Capacity
AMRAP 4′
12 PVC Overhead Squat
3 Wall Climb
rest 1′
AMRAP 4′
12 Kettlebell Sumo Deadlift High Pull
6 Strict Pike Ups on Box
rest 1′
AMRAP 4′
12 Box Jump
6+6 Single Kettlebell Floor Press
rest 1′ x 2 waves
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
Team of 2 (TEAM WC)
For Time
1 Round of Synchro Fran
then
partner A:
Diane
partner B:
Annie
then
2 Round of Synchro Cindy
then
partner B:
Diane
partner A:
Annie
For Time – Team of 2 (TEAM WC)
12 Rounds I go you go
12 Box Jump Over
12 alt. Dumbbell Snatch
12 Push-ups
12 Knees to Chest
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups