Tuesday August 7, 2018
A) Warmup- 1 round
0:30 shuttle runs
0:30 air squats
0:30 shuttle runs
0:30 plank
0:30 shuttle runs
0:30 lunges
B) 3 mins work 1 min rest; 2 times through
15 burpee buy in
then: AMRAP
10 DB DL
10 DB Lunges
15 burpee buy in
then: AMRAP
10 pushups
20 mountain climbers
15 burpee buy in
then: AMRAP
10 ball slams
10 situps
Wednesday August 8, 2018
A) Warmup- 2 rounds
100m run (50m there, 50m back)
10 air squats
5 ring rows
B) 3×5 min AMRAP (with 2 min rest between)
5 min AMRAP
10 sandbag squats
100m run (50m there, 50m back)
-2 min rest-
5 min AMRAP
10 box jumps
5 burpees
-2 min rest-
5 min AMRAP
10 cal row
10 ring rows
C) Finisher: 3 rounds (with minimal rest between)
8 DB curl+press
8 DB bent over rows
Thursday August 9, 2018
A) Warmup- 2 rounds
2 sled push
8 burpees
10 cal row
B) 1:00 on, 0:30 rest/transition
alternate two exercises for 3 rounds
sled: pull/push
row
renegade rows
burpees
C) Core Work
Tabata hollow hold
Friday August 10, 2018
A) Warmup- 2 rounds
150m row
1 length walking lunges
5 ring rows
B) 12 min circuit
6 step ups/leg (add weight)
6 ring rows
6 lunges/leg (add weight)
6 pushups
C) Row intervals
0:20 on 0:10 off x12 rounds
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