Monday
Work Capacity
Amrap 6′
30 Push-ups
40 Situps
50 Air Squat
max Cal Row
rest 2′ x 3 set
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 8′
20 Wall Ball
10 Toes to Bar
rest 2′
AMRAP 8′
20 A Swings
10 Hollow Rock
rest 2′
AMRAP 8′
20 Single Dumbbell C&J
10 Burpees Over Dumbbell
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
EMOM 30′
1st – 50 Double Unders
2nd – 10+10 Single Arm Russian Swings
3rd – 1 Rope Climb + 5 Burpees
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
SWEAT
3 Rounds For Time – Team of 2
10 Synchro alt. Single Dumbbell Burpees + Deadlift
20 Box Jump Over
10 Synchro alt. Single Dumbbell Burpees + C&J
20 Box Jump Over
10 Synchro alt. Single Dumbbell Burpees + Snatch
20 Box Jump Over
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
Death By 3′ – cap 24′
25 Double Unders
20 Wall Ball
15 Double Dumbbell Deadlift
10 Burpees Over Dumbbell
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups