Monday

Strength

DB/KB hang squat clean 5 x 5

WOD

10-1

Knees to elbows

Ring rows

Push ups

 

Challenge

20 Burpees and 20 air squats in under 1:30/2:00

 

Partner

100 Wall ball for time

 

Tuesday

Strength

Overhead squat 5 x 3

WOD

30 20 10

Overhead squat 75lbs/45lbs

Pull ups

 

Challenge

500m row and 30 kb swings in under 3:00/4:00

 

Wednesday

Skill

Drop squat

WOD/Strength

7 x 3

Squat clean

 

Challenge

20 burpee tire jumps in under 1:30/2:00

 

Partner relay

2 rounds for time

250m row

20 wall ball

100 jump rope

 

Thursday

Skill

Pull ups

WOD

21 15 9

Deadlift 155lbs/95lbs

Ring dips

 

Challenge

20 chest to bar pull ups for time

 

Partner

100 ring dips for time

Monday

"Core to Extremity"

Skill

Back squat

 

WOD

Diane

21 15 9

Deadlift 225, 135

HSPU

*DB push press (go heavy)

*Ralph 6:49 as Rx'd

 

Challenge

50 consecutive kb swings

 

Finisher

Quality stretch

 

Tuesday

"Try it as RX'd"

Skill

Pull up

 

WOD

Cindy

20 min amrap

5 pull ups

10 push ups

15 air squat

*Ralph 23 rounds as Rx'd

 

Challenge

62 and back in under 3:30 men; 4:00 women

 

Wednesday

"How mentally tough are you?"

Skill

Knees to elbows

 

WOD I

Max unbroken reps (running total for score)

Wall ball

Push ups (chest to ground)

Air squats

KB swings

Bar thrusters

Pull ups (no modifications)

HSPU (no modifications)

Muscle ups (no modifications)

Ring dips (no modifications)

Burpees in 2 minutes

Big tire jumps in 2 minutes

Double unders

Rope climbs

 

*no more than :30 second break between exercises

 

WOD II *Partners or Teams*

5k row (250m intervals)

 

Challenge

10 consecutive wall ball shots (on target)

 

Thursday

"The Maximus"

Skill

Muscle up

 

WOD

10-1

Power cleans

20-11

Push ups

*Ralph 14:40 w/ 165lbs

 

Challenge

500m row

50 air squats

*under 3 minutes men; 4 minutes women

 

Finisher

Good stretch

 

Friday

"Heavy low, light high"

Skill

Rowing

-Team 2k row-

 

WOD

Death by Deadlift (go heavy)

 

Challenge

Max consecutive overhead squats at ½ body weight

 

Finisher

Knees to elbow practice

 

Monday

"Monday Funday"

Skill
L sits

WOD
"Elizabeth"
21 15 9
Squat cleans 135, 95
Ring dips


Challenge

20 burpees for time
 

Tuesday

"Perfection may never be attained, but the hunt is well worth it"

Skill
Air Squat and Medball clean

WOD
10 minute AMRAP of:

7 Medball squat cleans and 7 Push ups (chest to ground)

Challenge
100 Sit ups for time

Finisher

Pull up practice

Wednesday

 

"You must control your body before you can control weight"

Skill
Front Squat
 

WOD
21 15 9

Pull ups

Burpees

14" Tire jumps

Challenge
50 20" tire jumps for time

Thursday

 

"Explosive"

Skill

Snatch

WOD
Snatch

1-1-1-1-1-1-1
 

Challenge

L-sit for time

Finsher

500m Row
 

Friday

":)"

Skill

Thruster

WOD
Fran
21 15 9
Thruster 95lbs, 65lbs
Pull up

Challenge
Pull ups in a minute
 

Monday

“The gymnast in you”

WOD I

4 rounds

20 Ring leg lifts

40 Flat kips

20 Medball overhead alt. lunge jumps

Row 200m

 

WOD II

21 15 9

Knees to elbows

Snatch

 

Finisher (skill/strength)

Kipping Pull up (5 x 5)

Tuesday

“Single best movement ever”

Starter (skill/strength)

Weighted pull ups (5 x 3)

 

WOD I

15 12 9

Burpee squat clean and jerk

Wall ball

 

WOD II

30 20 10

Ring dips

Windshield wipers

Push ups

Wednesday

“Working on the farm”

WOD I

20 15 10 5 (same weight)

Straight leg deadlift

Bent over row

Sit ups

 

Strength/Skill

Pistols

 

WOD II

6 Farmer walks (D&B)

4 Sled push/plate push (D&B)

50 KB swing

Thursday

“Can I go back to the handstands?”

Skill

Handstand

 

WOD I

2 rounds

20 HSPU (20 wall walks; 60 tallbees; 200 mountain climbers)

40 Walking goblet lunges

 

WOD II

30 20 10

Soft squat jumps

Push ups

Tire jumps

Row 200m

 

Friday

“Why so chipper?”

Strength

Weighted pull ups (5 x 5)

 

WOD (stagger start)

40 Air squat

10 Pull ups

20 Hamstring curls

30 DB floor press (elevated glutes)

40 Sit ups

40 Tire step ups

20 Knees to elbows

20 Tallbees

Row 400m

20 DB thrusters

20 KB swing

2 Sled pushes

20 Flat kips

1 rope climb (3 rope walks or 20 pull ups)

20 Burpees

20 Ring dips

 

Monday

Skill

Hang Power Snatch (footwork)

Strength

5x3 Snatch Grip Deadlift

5x3 Hang Power Snatch

WOD

AMRAP 20 minutes

 

20- Snatch Grip OH Alternating Lunge Jumps

15- Pushups

10- Tallbees

5- Burpees

 

Tuesday

Skill

Kettlebell Clean & Jerk

Strength

5x3 Hang Power Clean

WOD

Goal= 150 Air Squats

 

Every minute on the minute

4- KB/DB Clean & Jerk Each Arm (8 total) 

max air squats

CHALLENGE

Row 1k

 

Wednesday

Skill

Push Up/ Plyo- Pushup

Strength

5x10 KB Swings  (Move up to heavier KB’s, use 2x KB’s if needed)

WOD

3- Rounds

7- Tire Flips

21- Ring Rows (Legs straight)

50- Sit Ups

 

CHALLENGE

Row 500m

20- Dead Hang Pullups

*Sub 3:00 Minutes

**Sub 2:15 (male) kipping pullups

***Sub 2:45 (female) kipping pull-ups

 

Thursday

HAPPY THANKSGIVING!

 

Friday

Skill

Turkish Get Up (allow use of off hand)

 

Strength

2 or 3x250m Rower (depends on attendance)

 

WOD

Teams of 3 or 4 (break up members accordingly)

Work as a team to break up all the reps. Complete set # of reps as a team.

Only 1 member on team can be going at any given time.

Must finish all reps before moving on to next exercise.

Must follow order given.

 

200- Thrusters (male-75, female- 45, youth- 22)

175- Pullups

150- HandStand Pushups- (team members can assist each other through ROM)

175- Tire Jumps

200- Burpees

Brandon's Week

Monday

Skill

Double unders

Push press

Strength

Press          1.1.1

Push press 3.3.3

Push jerk      5.5.5

WOD

10.9.8.7.6.5.4.3.2.1

Wall ball

Tire jumps

Swings

Push-ups

Tuesday

Skill

Sumo deadlift high pull 

Strength

5x3

Overhead squat

WOD

100 double-unders

21-15-9

Sumo deadlift high pull

Ring dips

100 double unders

Wednesday

Skill

Hang squat clean

Split jerk

Strength

3x 5

Hang squat clean+ jerk

WOD

Cindy

Amrap 20 minutes

 5 Pull-ups

10 Push-ups

15 Squats

Thursday

Skill

HSPU

Strength

4 X 100 M ROWS

WOD

5 rounds

4  hspu

6 ring dips

8 kb swings

Friday

Skill

Double Unders

Jumping Pull-ups

Back extensions on Swissball

Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions on Swissballs can sub supermans/ or Sl deadlift with 45 lbs bar
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday

WOD “Jeffrey”

15 12 9

Front squat (55-135lbs)

Push up (C2G)

Toes to bar/knees to elbows (knee lifts x2)

*depth is crucial, use dynamax balls for people whose laziness makes their depth serious lack

Skill

Double under practice

Finisher: 

1000m row

30 DB/KB Push Jerk (go light to focus on form)

20 Ring dips (try and minimize band usage)

Tuesday

Starter

30 flat kips

20 pull ups (with kip)

WOD “Mikey”

4 rounds

2 rope climbs (6 rope walk ups or 20 pull ups)

20 hand to hand swings

15 straight leg deadlift (75 or 135lbs)

10 HSPU (10 wall walks or 30 wallbees)

Strength

5x3 Deadlift

Finisher

100 bridgeouts

500m row

Wednesday

Skill

Kipping pull up

WOD “Birthday Jay”

800 run or row and 50 push ups (to start, doesn’t matter if push ups or row/run to start, but do both)

3 rounds of:

20 Floor press

20 Sit ups (anchored)

 

800m run or row and 50 push ups (to finish, doesn’t matter if dips or row/run first, but do both)

Finisher

Weighted sit ups 5 x 15 (anchored and nothing less than 15lbs)

Thursday

Skill

Squat clean

WOD “Johnny”

2 rounds of:

5 Squat cleans (heavy)

10 kb swings (heavy)

10 wall ball

10 Alt. lunge jumps (use medball)

*go really, really, really fast!

Finisher

Complete by days end

1000m row (as fast as possible on each 200m)

25 pull ups (minimize band usage)

25 hspu

25 tire flips

25 ring dips (try with no band or a smaller band than used to)

25 toes to bar

* any order and any rep amount, but do not do all at once

 

Friday *do as many or little as you want

Skill

Overhead squat

 

WOD “Billy”

Death by Muscle up (pull ups if you can’t do muscle ups)

 

WOD “Jose”

Death by Ring dip

 

WOD “Tyronne”

2k row

 

WOD “Paulo”

Death by Deadlift (go heavy)

 

Monday

Skill Work

Hang Power Snatch (Tight against wall)

Footwork- squat snatch/ squat clean

 

Strength

5x15 Ring Row…walked out if necessary(:30 sec rest after each set)

or

5x5 weighted pull-ups (1:00 min. rest after each set)

 

WOD

 

“Iron Core”

 

1- Lap

10- Floor Wipers

10- Sit ups

1-Lap

20- Floor Wipers

20- Sit ups

1-Lap

30- Floor Wipers

30- Sit ups

1-Lap

40- Floor Wipers

40- Sit ups

 

Finisher

Max Ball Slams 2:00 Minutes

Tuesday

Skill Work

25- Ball Cleans

Wall Ball- technique and EXPLOSIVENESS (work towards using a heavier ball)

 

Strength

4x10 Weighted Alternating Lunges (holding DB’s, KB’s, bar on shoulders)

4x15 Sit Ups

 

WOD

“300, your way or the hard way”

 

*any order and any rep # combination is acceptable

100- O.H. BumperPlate Walking Lunges

100- Burpees

100- KB Swings

Wednesday

Skill

Split Jerk (20)

Hindu Pushups (20)

HSPU (20)

Wall Climbs (7-chest to wall) (20- body upright and extension)

 

Stength

Strict Press 5x5

 

WOD

“Mr. T”

 

3 Rounds

30- Wall Ball

6- Plate Push

 

Finisher

Max Air Squats in 2:00

Thursday

Skill/Strength

Turkish Get Up

 

Deadlift

 5x5 (1:30-2:00min Rest Between sets)

 

WOD

10- Tire Flips

50- Double Unders (200 Regular)

8 Tire Flips

40- Double Unders (160)

6- Tire Flips

30- Double Unders (120)

4- Tire Flips

20- Double Unders (80)

2- Tire Flips

10- Double Unders (40)

 

*Flip Tires back and forth if sharing same tire

Friday

Skill

Kipping

Hanging Leg Lifts

Core Strengthing

 

“SportFit Madness”

1000 points

*record time taken to reach 1000

Exercise                                Point Value

Air Squat=                           1

Walking Lunge=                                1

Kb swing =                         2

Sit up=                                  2

Pullup=                                 2

Tire Jump=                          2

Burpee=                              5

3’ Box Jump=                     5

Wall Climb=                        10

HSPU=                                  10

600m / 350f tire flip=      20

Muscle Up=                        25

1 Lap=                                   50

Row 500m=                        50

Rope climb=                       50

 

*no Thursday PM sessions (have fun with Trick or Treat)

Monday

21-15-9

Overhead squat

Dumbbell push press/HSPU

+

Wod #2

21 rings dips

42 swings

15 ring dips

30 swings

9 ring dips

18 swings

 

Tuesday

3 x 20 swiss ball dumbbell bench press

10-1

Power clean

Tire jump

Pull up

 

3x 250 m rows 

or

3 225 m runs w/ one min rest after each run

Wednesday 

Tabata gone bad!

4 minutes 20 on 10 off for total scores on each two minute break to score + rotate 

Wallball

Push press (use racks )

Tire jump

Sumo deadlift high pull

Row calories

 

Thursday

Elizabeth

21-15-9

Squat clean

Dips

Choose between strength or endurance wod

Post wod Strength

 

3x 20 push up + dumbbell row

3x 20  dumbell split jerk

 or

endurance wod

4- 250 rows for time

4-1 lap for time

 

Friday

5x5 overhead squats

 

3 rounds for time

30 tire jumps

21 swings

12 pull ups

 

2x- 500m rows

or

1 800 m run for time

Monday

"Another Bad Case of the Monday's"

(running clock 2 minute rest after each workout)

*mark down total time for all workouts, not individual
WOD I
100 air squats
80 45lb front squats
60 air squats
40 45lb front squats
20 air squats
10 45lb front squats

WOD II
100 push ups
80 db/kb inverted plank press w/ leg lift
60 push ups
40 "ipp"
20 push ups
10 "ipp"

WOD III
10 burpees
100 lunges
10 burpees
80 lunges
10 burpees
60 lunges
10 burpees
40 lunges
10 burpees
20 lunges
10 burpees
10 lunges

Tuesday

   
"No Shampooing Tomorrow"

WOD I
50 40 30 20 10
Pull ups
Push press (95-45lbs)

WOD II
AMRAP in 15 minutes
5 Ring dips

10 DB/KB Bent over rows
10 Landmines  
Wednesday

"Pick Your Poison"

WOD I
AMRAP in 12 minutes
1 Deadlift

5 Hamstring curls

10 Push ups
*sharing of deadlift bar

WOD II
800m run
40 wall ball

30 soft squat jumps
30 kb swings (hand 2 hand)
200m row
30 kb swings (hand 2 hand)
30 soft squat jumps
40 wall ball

800m run

*stagger starting point

WOD III
100 sit ups
300 Mountain climbers

200 Russian twists

Thursday

"I Guess I Can Figure it Out?"
WOD I
21 15 9
Double under (or 100 75 50 regular)
Wall ball

Toes to bar

WOD II
10 5 3
Plate push
Sleigh ride
Floor wiper w/ medball between feet (L and R is 1)

WOD III
5 rounds of 20
Superman
Spiderman lunges

Bombers

Friday
"Ready to Qualify?"
WOD I
21 15 9
Deadlift
Pull up

WOD II
5 rounds
7 Thrusters (kb/db)
11 Burpees

WOD III
800m run
800m row
80 Burpees
200 Jump ropes (75 DU)

*stagger start

 

Monday

“No Mercy”

10-Rounds

2- Wall Climbs- chest to wall (*12- WallBees)

12- Dumbbell Push Press

Finisher 

Set timer to run 1:00 min. on/ 1:00 min. off

5 sets of 20 situps

Perform 20 situps as fast as you can then rest for remainder of the minute, start set #2 at start of 2^nd minute

(100- situps in 5 minutes)

Rest 1:00 minute then…

2:00 Minute Forearm Plank Hold (every drop = 5 burpees J) (do burpees during rest)

Rest/ 1:00 minute then…

Another 2:00 Plank Hold (every drop= 5 burpees, do when finished)

Tuesday

STRENGTH

Max Watt Row

3 attempts- Record best

 “The Final Countdown”

100-80-60-40-20

R-Leg Tire-squat with opposite knee lift (knee must come to waist high or above)

L-Leg Tire-squat with opposite knee lift

Floor Wipers (empty 45# bar…*weight is optional)(legs straight up and down)

Max Dynamax Ball Slams in 2:00 Minutes

Wednesday

Strength/Skill

HSPU- 15

Barrier Assisted- 20

Modified- 25

“Johnny be Good”

AMRepsAP 20 minutes

25- Situps

Max Ring Dips (record total reps completed, divide reps by 2 if using a band)

Finisher (record best time and total reps)

3 Attempts (rest to full recovery before next attempt)

Row 250m

Thursday

 

Strength

1 Rep Max Thruster  (ex. 5-3-3-1-1-1)

“Dumbbell and Dumber”

5 Rounds

20- DB Hang Squat Cleans

15- Pullups

10- Alternating DB Split Jerk

5- Bar Toe Touches (15- Hanging Knee Lifts or 25 Reverse Crunches)

 

Friday

“It’s all about the Benjamin’s baby”

100- Hand 2 hand KB swings

100- Line 2 Line shuffle

100- PVC OH Squats

100- Ring Leg Opens (share rings if needed)

100- Spread Eagle Sit Ups (touch floor past knees)

Finisher

5 Rounds

:30 sec on/:30 sec off

Choice of…

Russian Twists with Medball

Bicycle Crunches

XMC

October 5th through October 9th

Monday

5x5 front squat- after warm up use same weight for all 5 sets

Cindy amrap in 20 min

5- pull-ups

10-push ups

15- air squats

Tuesday

21.15.9

Deadlift

Ring dips

Annie

50.40.30.20.10

scaled-(100.80.60.40.20)- regular jumps

Double Unders

Sit-ups

Wednesday

10.9.8.7.6.5.4.3.2.1

Wall ball

Tire jumps

Swings

Death by thruster

Each minute add one thruster

Thursday

Choose either nasty girls or Jackie + the finisher

“Nasty girls”

50 air squats

10-hang power cleans

7 muscle ups

Scaling

May choose either

14 pull-ups or 14 ring dips or 7/7

Jackie

1000 m row

50 45 lbs thrusters

30 pull-ups

For time

Finisher

20 wall walks

Or

20 handstand push-ups

Run 800 m for time

Or

Row 500 m for time

Friday

5x5 push jerk- warm up and use same weight for all 5 sets

3 rounds for time

100 ft overhead walking lunge w/ plate overhead

30 push-ups

30 swings

Finisher run one mile for time

Or

Row 2000 m

Monday

Starter

Ralpher run (full alley d and b)

Row 250m

225m run (2x)

10 pull ups (2x)

4 sleigh rides

"I hate cleaning up after jerks, makes me sick"

WOD

3 rounds

30 burpee clean and jerk (db or kb or bar or weighted bar)

3 laps

30 air squats 

Finisher 50 of any

Push press (bar or db or kb)

Overhead squat (pvc)

Wall ball

Push ups

Tuesday

Squat Clean

5 3 2 1 1 1 1

"Ever see a Sumo ring dip?"

WOD

5 rounds

30 Sumo Dead Lift High Pull w/kb/db

20 Ring dips

10 kb/db snatch (each arm)

10 squat jumps (land right back into squatted position)

5 burpees

Finisher

10 Plate pushes

30 Hamstring curls

15 Wall walks

Wednesday

 

"GO GO GO GO GO GO GO GO GO GO GO!!!!!!!!!!!!"

WOD I

AMRAP in 5 minutes

5 burpees

5 push ups

WOD II

3 rounds

20 sit ups

20 air squats

20 push ups 

WOD III

12-9-6

Thruster

Squat clean

Hang squat snatch

*same weight for all 3

WOD IV

2 rounds

50 jump rope

25 tuck jumps

10 side 2 side jumps

Thursday

"We do real squats here"

Back squat

3 2 1 1 1 1 1

WOD I

5 rounds

1 Deadlift (heavy)

40 Air squats

WOD II

22 14 6

Hang clean

Bent over row

Hang snatch

*same weight for all 3

Friday

Starter 50 of each any order/#

Straight leg sit ups

KB/DB sumo deadlift (2 kb/db)

Medball side toss (cinder block wall-both L/R)

WOD

3 rounds

10 burpees

2 laps

10 pull ups

20 torpedos

AMRAP in 5 minutes

10 toe touches

10 tuck jumps

1 front roll

10 supermans

 

800m run

Max WATT

Max pull ups

Max push ups (chest only-no waist or knees) or Max HSPU

Monday

Strength

Thruster

3-3-3-3-3

(move up in weight each set, dropping the bar during a set of 3 means you need to start set over)

*record heaviest set completed

“Ups and Downs of Life”

5 Rounds

20- Tire Jumps (Step Ups = Jumps)

15- Air Squats

10- Sit ups

 

100m Row (3 Attempts- 8 Damper) *Record Best Time on Row Board

Tuesday

Skill/Strength

30- PVC Squat Snatch (45, 55, 65)

“Bear-ly Legal”

5 Rounds

50’ DB/KB Walking Lunge

10- Clean & Press/Jerk (each arm) (KB or DB must touch floor at bottom of every rep)

100’ Bear Crawl

 

Max Pullups (without letting go of bar or putting foot down) (*record band color if used)

Row 250m

Wednesday

“SportFit Madness”

1000 points

*record time taken to reach 1000

Exercise Point Value

Air Squat= 1

Walking Lunge=1

Kb swing = 2

Sit up= 2

Pullup=2

Tire Jump= 2

Burpee= 5

3’ Box Jump=5

Wall Climb= 10

HSPU=10

1 Lap= 20

600m / 350f tire flip= 20

Muscle Up=25

Row 500m= 50

Rope climb=50

 

Thursday

“Burn Baby Burn!”

50- High Pulls (45# bar) (Pass below Knees)

10 Rounds

10-Pushups

10-Kb Swings

 

50- High Pulls

 

Max Wall Ball (unbroken reps- must keep moving, no drops, no missed target) men 10’, women 9’

Row 500m

 

Friday

Strength

Hang Clean

3-3-3-3-3

(move up in weight each set, dropping the bar during a set of 3 means you need to start set over)

*record heaviest set completed

“Meet Dr. Tabata”

8 Intervals of each :20sec on/ :10sec off 1:00 Transition and Scoring

 

Ball Slams (use dynamax balls)

Burpees

Sit Ups (hands touch floor behind head at bottom, touch feet/dumbbells at top of sit up)

Wall Climbs

 

*record reps achieved from all 8 sets of each exercise and total reps completed

Row 1000m

Monday

Skill- 4x4 snatch balance with bar

Press

1.1.1.1.1.1 

10.9.8.7.6.5.4.3.2.1

Wallball

Tire jumps

Pull-ups

Tuesday

Skill- hspu/handstands/wall walk/half wall walks

Elizabeth

21.15.9

Squat clean

Ring dips

100 jump rope

21 hammy curl

75 jump rope

15 hammy curl

 50 jump rope

 9 hammy curl

Wednesday

Skill- jump rope/ double-under

Deadlift

1.1.1.1.1.1

 Helen

3 rounds

450 m run

21 swings

12 pull-ups

Thursday

Skill- hang squat clean

5 rounds

Thruster-7

Burpee-11

40- 30- 20- 10

 Push-ups

Double under (regular jumps- 100-80-60-40)

Sit-ups

Friday

Skill- kipping

 

Front squat

1.1.1.1.1.1.1

1. Max Watt Row

2. Pull-ups in 90 seconds

3. 225 M RUN

4. Max ring push ups

      5.   100 doubleunders for time or 250 jumps

Monday

AMRAP1 in 7 minutes
1 Burpee
5 Hang squat snatch (45lbs or PVC)
10 Overhead squats (same weight)

AMRAP2 in 7 minutes
10 Push ups
10 Sit ups
10 SL Deadlift (45lbs)

AMRAP3 in 7 minutes
Gasser (180)
20 Tire jumps
Gasser (180)
20 Push ups

AMRAP4 in 7 minutes
4 Wall ball
4 Burpee
4 Alt. Lunge jumps

Tuesday:
50 double unders or 100 jumps (rope) ½  mile run 50 double unders or 100 jumps (rope) ½ mile run and 50 double unders or 100 jumps (rope)

AMRAP in 5 minutes
4 Front squats
4 Push press
4 Bent over row

Run 225m and perform air squats with time left (mark down total air squats completed).

1:30 total time per lap for 8 laps.

Wednesday:
5 rounds (go heavy)
5 Power clean
5 Front squats
5 Push jerks

5 rounds of:
40 PVC Overhead squats
30 Supermans
20 Bombers
10 Hamstring curls (weight plate on ground)
Pick 2
Row 1000m
Jump rope 6 rounds (30 seconds on and 30 seconds off)
50 Burpees
100 Air squats
100 Push ups
30 Pull ups

Thursday

10 minutes of tire flips and pull ups (score total)

AMRAP in 20 minutes
5 Ring dips
10 Push ups
15 Air squats

Pick 3
Row 250m
Sprint 225m
50 tire jumps
50 push ups
50 sit ups

Friday:

3 rounds of 100 jumps (rope) and 20 Push ups

Power Clean Max (5-5-5-3-3-3-1-1-1)

KB swings in 10 minutes

Hang Squat Snatch in 3 minutes (65lbs or 45lbs)

 

Saturday:

62 and back between each (800m):

100 air squats
80 lunges
60 push ups
40 ring dips
20 burpees
10 tire flips

5 pull ups

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