Monday
Work Capacity
AMRAP 50″
Burpees
For Time – CAP 20′
120 Single Dumbbell alt. Ground to Overhead
*Over The Minute from 00:00 perform 50% of AMRAP 50″ Burpees
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 3′
200m Run
12 Knees to Chest
6 Box Jump
As many meters as possible of Unbroken Single Dumbbell Overhead Walking Lunges
rest 90″ x 6 set
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
24-21-18-15-12-9-6-3 Reps For Time
Box Jump Over
Push-ups
Wall Ball
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
200m Jog
20m High Skip
20m Kick back
2′ Erg/Bike
Workout
30″ MAX WATT – D1
Then
For Max Distance – register your score
3 Sets:
1′ ON – 80% Max Watt
1′ OFF – easy recovery
3 Sets:
2′ ON – 60% Max Watt
1′ OFF – easy recovery
3 Sets:
3′ ON – 40% Max Watt
1′ OFF – easy recovery
Cool Down
2 Sets
100m Jog
10 Down & Up
Friday
Work Capacity
AMRAP 12′
2-4-6-8… Single Dumbbell alt. Devil Press
8-16-24-32…. Double Unders (SU equal reps)
rest 3′ then
For Time – CAP 15′
Start from last rep performed and way back. Try to finish before cap time.
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
Team of 2 (TEAM WC)
For Time
Partner A:800m Run
while
Partner B: 15-12-9 Thrusters @40/25Kg + Pull-ups
then
Accumulate 300 Double Unders
while Accumulate 90 Wall Ball
then
Partner B:800m Run
while
Partner A: 15-12-9 Thrusters @40/25Kg + Pull-ups
Team of 2 (TEAM SWEAT)
For Time
Partner A:800m Run
while
Partner B: 15-12-9 Single Dumbbell Thrusters + Bar Facing Burpees
then
Accumulate 300 Double Unders
while Accumulate 90 Wall Ball
then
Partner B:800m Run
while
Partner A: 15-12-9 Single Dumbbell Thrusters + Bar Facing Burpees
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups