Monday
Work Capacity
AMRAP 5′
50″ ON – 1′ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
40″ ON – 20″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
30″ ON – 30″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
20″ ON – 40″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
1′ rest
AMRAP 5′
10″ ON – 50″ OFF
20 A. Swings
20 Box Jump Over
20 Knees to Chest
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Work Capacity
AMRAP 5′
50″ ON – 10″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
40″ ON – 20″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
30″ ON – 30″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
20″ ON – 40″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
1′ rest
AMRAP 5′
10″ ON – 50″ OFF
20 Cal Row
20 Wall Ball
20 Burpees
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Work Capacity
5 Rounds For Time
15 Wall Ball
6+6m OH Dumbbell Lunges
3 Wall Climb
6+6 Burpees Broad Jump
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Endurance Class
Friday
Work Capacity
AMRAP 30′
400m Run
15 Ring Push-ups
15 Double Kettlebell Thrusters
200m Kettlebell Carry
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Work Capacity
SWEAT
Every 2′ for 20′
ODD:
Partner A : max Wall Ball. Can Broke until Partner B come back, then last set unbroken;
Partner B : 200m Run + 6 Burpees Pull-ups
EVEN:
Partner A : 200m Run + 6 Burpees Pull-ups
Partner B : max Wall Ball. Can Broke until Partner B come back,then last set unbroken;
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups