Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Conditioning
"Safe House"
20:00 minute AMRAP
14 Toe to Bar
14 Burpees
14 Wall Balls 9/6kg (kaz 3kg)
42 Single Unders
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Conditioning
Every 7:00 minutes for 21:00 minutes, 3 Sets
12 DB Snatches 15/10kg (Kaz 5kg)
16/12 Push-Ups
500/450m Row
16/12 Push-Ups
12 DB Snatches 15/10kg (Kaz 5kg)
Cool Down
Wednesday
Warm up
For Quality
1:00 Choice Cardio
:30 seconds Medball Thoracic Opener
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Archer Ring Row
10 Ring V-Outs
5 Box Step up
Metcon
"Till I Collapse"
2 Sets, Each for Time
15/11 Calorie Echo Bike
400m Run
15/11 Calorie Echo Bike
Rest 1:1
Goal: Sub 4:00 /Set
Cap: 5:00/Set
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Conditioning
"The Way I Am"
20:00 minute EMOM
Minute 1: Max Strict Ring Row
Minute 2: 20 Alternating lunges
Minute 3: 30m Dual KB Farmers Carry at 24/16kg
Minute 4: Rest
Cool Down
Friday
Warm Up
250m Row
3 Broad Jumps for Distance
Metcon
20 min Row for Distance
* Sit at 70% pace (uncomfortable)
Cool Down
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