Monday
Work Capacity
For Time
Ladder from 1 to 10
Walking Push-ups
Ladder from 10 to 1
Box Jump
Then
50 Kettlebell Russian Swings
50 Situps
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 30’
Max reps unbroken Knees to Chest
When you break perform 100 – KTC repetitions in Burpees
Then
Max Reps unbroken A. Swings
When you break perform 100 – A. Swings in Burpees
Then
Max Seconds Plank Position
When you break perform 100 – Seconds of Plank Position
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
EMOM 21’
1st – 200m Run
2nd – max face to the Wall Wall Handstand Hold
3rd – 10+10 Dumbbell or Kettlebell Suitcase Deadlift
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance
Warm up
200m Jog
1′ Erg/Bike
400m Jog
2′ Erg/Bike
Workout
2k/5k/2.5k Row,Bike,Assault Bike – For Time
3′ Active Recovery
4x1k/2.5k/1.3k – Same pace of For Time
1′ Active Recovery
6x500m/1.25/700m – 10% Faster of For Time
45″ Active Recovery
Cool Down
200m Jog
400m Walk
Friday
Work Capacity
For Time
55 Box Jumps
55 Wall Ball
55 Push-ups
55 Air Squat Jump
55 MedBall Ground to Overhead
55 Air Squat Jump
55 Push-ups
55 Wall Ball
55 Box Jumps
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
AMRAP 20’
4 Hollow Rock
12+12 Single Dumbbell Clean&Jerk
6+6 Single Leg Controlateral Dumbbell RDL
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups