Monday
Work Capacity
10 Rounds for Time
200m Run
5 Pull-ups
10 Push-ups
15 Air Squat
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 20′
4 Wall Ball
4 A Swings
20 Double Unders
*every 3 round add 4 reps to WB and Swings
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
For Time
200 Double Unders
50 Knees to Chest
10 Wall limb
50 Box Jump
10 Wall Climb
50 Burpees
10 Wall Climb
50 Hollow Rock
200 Double Unders
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Friday
Work Capacity
EMOM 40′
a) 15/12 Cal Erg
b) 15 Russian Swings
c) 15 Goblet Squat
d) 15 Box Jump Over
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
Every 2′ for 20′
ODD:
Partner A : max A Swings. Can Broke until Partner B come back, then last set unbroken;
Partner B : 200m Run + 12 Wall Ball
EVEN:
Partner A : 200m Run + 12 Wall Ball
Partner B : max A Swings. Can Broke until Partner B come back,then last set unbroken;
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups