Monday
Work Capacity
Chicken Sweat #001
2′ ON 1′ OFF – Go every 3′ for 24′
12 A. Swings
12 Wall Ball
Max burpees Box Jump Over
Example:
1st – 10 YES
2nd – 10 YES
3rd – 11 YES
4th – 10 NO
5th – 9 NO
6th – 9 YES
7th – 10 YES
8th – 9 NO
Total score is 10 + 10 + 11 + 9 + 10 = 50 reps
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
Chicken Sweat #002
4′ ON 2′ OFF – go every 6′ for 30′
15 Box Jump
12 Toes to Bar
9+9 Single Dumbbell C&J
6 alt. Devil Press
max calories Erg
Example:
1st – 10 YES
2nd – 10 YES
3rd – 11 YES
4th – 10 NO
5th – 9 NO
6th – 9 YES
7th – 10 YES
8th – 9 NO
Total score is 10 + 10 + 11 + 9 + 10 = 50 Cal
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
Death by it
Every 10″ until death – CAP 5′
2 Burpees Box Jump Over 60/50cm
Every 10″ until death – CAP 5′
2 Double Dumbbell Thrusters
Every 10″ until death – CAP 5′
3 Toes to Bar
Every 10″ until death – CAP 5′
1 Double Dumbbell Devil Press
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Warm Up
2 Sets
1′ Easy Erg/Bike
1′ Russian Swing
1′ Medium Erg/Bike
1′ Banded Lateral Walk
Workout
1′ Max Watt – D1
Then for Max Distance:
3 Sets of:
3′ @40% max watt
30″ active recovery b/s
3 Sets of:
2′ @50% max watt
30″ active recovery
3 Sets of:
1′ @60% max watt
30″ active recovery
Cool Down
1′ Easy Erg/Bike
1′ Walk
1′ Easy Erg/Bike
3′ Breathing Work
90″ Diaphragm Breathing
90″ Max Effort Apnea
Friday
Work Capacity
Death by it
Every 10″ until death – CAP 5′
2 A. Swings
Every 10″ until death – CAP 5′
3 Goblet Squat
Every 10″ until death – CAP 5′
5 Double Unders
Every 10″ until death – CAP 5′
2 HSPU
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
Team of 2 – Death By 3′ – cap 24′
12 Toes to Bar while 4 Burpees Box Jump Over
12 HSPU while 5+5m Single Dumbbell Overhead Lunges
12 alt. Dumbbell Snatch while 6 Double Squat Wall Ball
if you fail rest 1 set and begin again until 24′
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups