Monday
Warm-Up:
For Quality
200m Run
10m/10m A-Skips + B-Skps
5 Tall Muscle Cleans
“Iron Fist”
5 Rounds for Time
600m Run
10 Clean and Jerks 25/15kg or 2DB Clean and Jerks 10/7.5kg
Time Cap: 15:00
Core / Glute Finisher:
3 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
Rest as needed between sets
Tuesday
Warm-Up:
For Quality
10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)
8 Scapular Pull-Ups
8 Alternating Step-Ups
4 Box Jumps
“Daredevil”
15:00 AMRAP
10/7 Calorie Echo Bike
5/4 Strict Pull-Ups/Ring Row
10 Box Jump Overs
1 Rope Climb/Get up
*Box Jump Overs must be a step-down
Pump Session Finisher
Every 2:00, 3 Sets
30 sec Max Renegade Rows
-15 sec Rest-
30 sec Max Barbell Bicep Curls
Wednesday
Warm-Up:
For Quality
:30/:30 Sec Active Scorpion Stretch
"Luke Cage”
Part A)
5:00 AMRAP
60 Wall Balls 6/4kg
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 6/4kg
Leg Stamina Finisher
5:00 AMRAP
Wall Sit for Time
*Starting @ 0:00, Complete 10 Alternating Lateral Lunges
1 sec = 1 rep
Thursday
Warm-Up
2:00 Cardio Choice
-
:30/:30 Samson Stretch
-
2 Sets
“Jessica Jones”
For Time
15-12-9
Dumbbell Bench Press
American Kettlebell Swings
Burpees
Rest 3:00
9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press
Dumbbells: 12.5/7.5kg
Kettlebell: 16/12kg
Goal: 5:00-7:00 / Set
Time Cap: 15:00
Pump Session Finisher
Every 2:00, 3 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers
Friday
Warm-Up
2 Sets
:30/:30 Couch Stretch
:30/:30 Samson Stretch
-
2 Sets
:30 Jump Rope Practice
:15 Passive Hang + :15 Active Hang
“Beast”
3 Rounds for Time
75 Single Unders
20 Toe to Bar/Knee Raises/Leg Raises
10 Front Squats 15/10kg or Goblet Squats 12/10kg
*Front Squats are from the Floor
Goal Time: 10:00-13:00
Time Cap: 15:00
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