Monday
Work Capacity
For Time
10 Russian Swings
10 Wall Ball
20 Russian Swings
20 Wall Ball
30 Russian Swings
30 Wall Ball
20 Russian Swings
20 Wall Ball
10 Russian Swings
10 Wall Ball
10 Box Jump
10 Knees to Chest
20 Box Jump
20 Knees to Chest
30 Box Jump
30 Knees to Chest
20 Box Jump
20 Knees to Chest
10 Box Jump
10 Knees to Chest
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
Amrap 2′
200/180m Row
10 Burpees Box Jump Over
max effort Double Dumbbell C&J
rest 1′ x 8 set
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
Every 2′ for 24′
ODD SET: 200m Run + 8 Step Over Box Double Dumbbell
EVEN SET: 3 Wall Climb + 6 Push-ups + 9 Air Squat + 12 Situps + 15 Double Unders
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 Box Jump
10 Wall Ball
10 alt. Snatch
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
3 Rounds For Time – Team of 2
10+10 Synchro Single DB C&J
20 alt. Box Jump Over
10+10 Synchro Single DB Hang Snatch
20 alt. Wall Ball
21 Inverted Burpees (Split as need)
10+10 Synchro Single DB C&J
20 alt. Box Jump Over
10+10 Synchro Single DB Hang Snatch
20 alt. Wall Ball
15 Inverted Burpees (Split as need)
10+10 Synchro Single DB C&J
20 alt. Box Jump Over
10+10 Synchro Single DB Hang Snatch
20 alt. Wall Ball
9 Inverted Burpees (Split as need)
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups