Monday
Work Capacity
4 Rounds For Time
20 Wall Ball
10 Kettlebell A. Swings
then rest 2′
4 Rounds For Time
15 Wall Ball
15 Kettlebell A. Swings
then rest 2′
4 Rounds For Time
10 Wall Ball
20 Kettlebell A. Swings
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
Every 4′ for 24′
4 Rounds of
4 Box Jump Over
4 alt. Dumbbell Snatch
4 Knees to Chest
4 alt. Dumbbell Snatch
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
2 Rounds For Time
50 PVC Overhead Squat
50 Single Dumbbell One-Legged RDL
50m Crab Walk
50 Situps
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm up
400m Jog
3′ Erg/Bike
30″ ON – High Pace
30″ OFF – Recovery Pace
Workout
50-40-30-20-10 Cal
30″ Active Recovery b/s
2′ Total rest then
10-20-30-40-50 Cal
30″ Active Recovery b/s
Cool Down
400m Jog
200m Walk
Friday
Work Capacity
AMRAP 30′
12 Arch Rock
6+6 Single Dumbbell C&J
12 alt. Single Leg Burpees
From the beginning perform 200m Run
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
For Time – Team of 2 (TEAM WC)
100 Pull-ups
80 Power Clean 50/35Kg
60 Box Jump
40 Overhead Squat 50/35Kg
20 HSPU
For Time – Team of 2 (SWEAT WC)
100 Knees to Chest
80 Double Dumbbell Power Clean
60 Box Jump
40 Single Dumbbell Overhead Squat
20 Push-ups H/R
40 Single Dumbbell Overhead Squat
60 Box Jump
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups