Monday August 20, 2018
A.
Warmup
400m row
3 rounds:
10 air squats
5 burpees
B.
3×6 min AMRAPs with 2 min rest between
6 min AMRAP
Max DB step ups*
EMOM perform 4 DB burpees
Rest 2 minutes
6 min AMRAP
Max calorie row*
EMOM perform 4 over rower burpees
Rest 2 minutes
6 min AMRAP
Max air squats
EMOM perform 4 burpee box jumps
***All AMRAP’s begin with the burpees
Tuesday August 21, 2018
A.
Warmup- 2 rounds
0:30 skip
0:30 plank
0:30 shuttle runs
0:30 plank burpees
B.
With a running clock:
0:00-6:00
3 rounds:
50 DU/single skips
10 anchored sit ups
6:00-12:00
3 rounds:
8 cal row
8 box jump overs
12:00-18:00
3 rounds:
4 shuttle runs
8 pushups
18:00
30 burpees
Wednesday August 22, 2018
A.
Warmup- 2 rounds
2 length empty sled push
5 ring rows with 3 sec hold at top
10 bodyweight walking lunges
B.
20 min Circuit*
2 sled push
10 ring rows
10 walking lunges (with KB or DB for added challenge)
10 KBS
@0:00, 5:00, 10:00and 15:00perform 300m run before returning to exercise you were on
Thursday August 23, 2018
A.
Warmup- 4 mins
5 shuttle runs
5 burpees
10 air squats
B.
Tabata Sets*
0:20 work, 0:10 rest x8 rounds at each station
*Transition 1 min between stations
Battle ropes
Goblet squat jumps
Pushups
Jump lunges
C.
3 rounds-minimal rest
10 DB bent over row
10 DB shoulder press
Friday August 24, 2018
A.
Warmup-
3 min fish game
B.
10 rounds:
60 second AMRAP
10/8 cal row
Max burpees in time remaining
*rest 1 min between rounds
C.
Cashout
30 medball wall situps
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