Monday
Work Capacity
Amrap 3′
10 Burpees
20 Air Squat
10 Double Kettlebell Swings
20 Double Kettlebell Squat
rest 1′ x 5 set
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
For Time
21-15-9
Wall Ball
Push-ups
15-12-9
Wall Ball
Knees to Chest
12-9-6
Wall Ball
Pull-ups
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
AMRAP 25′
20 Double Unders
20 Ring Row
15 Double Unders
20 Goblet Squat
10 Double Unders
20 Kettlebell STOH
5 Double Unders
20 A Swings
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
4′ Work Time
30″ Max Cal
30″ Easy
4′ Work Time
20″ Max Cal
40″ Easy
4′ Work Time
10″ Max Cal
50″ Easy
2′ Active Rest then
Perform the total amount of Cal For Time
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 3′ – cap 24′
2 Rounds of
10 Dumbbell Overhead Squat
5 Box Jump
10 Dumbbell STOH
5 Box Jump
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
For Time – Team of 2
40 Double Dumbbell Thrusters
30 Situps
30 Double Dumbbell Thrusters
40 Situps
20 Double Dumbbell Thrusters
50 Situps
10 Double Dumbbell Thrusters
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups