Thursday
For Time:
30 Box Jumps 24/20
30 Toes to Bar
30 Kettlebell Swings 53/35
30 Front Squats 75/55
30 Alternating Dumbbell Snatches 50/35
30 Shoulder to Overhead 75/55
30 Burpees
30 Wallballs 20/14- 10/9
30 Hang Power Cleans 75/55
30 …
Wednesday
Rowing Intervals:
On a 25:00 Clock
5 Rounds
:50 on/:10 off
:40 on/:20 off
:30 on/:30 off
:20 on/:40 off
:10 on/:50 off
- Score total Calories Rowed
- Use intervals variable feature to plug into the rower
Accessory:
Alternating Tabata for …
Tuesday
Push Press
- 3-3-3-3-3
- New Set Every 2:00
- Progressive
For Time:
21 Shoulder to Overhead 115/75
5 Rounds of “Strict Cindy”
15 Shoulder to Overhead
3 Rounds of “Strict Cindy”
9 Shoulder to Overhead
1 Rounds of “Strict Cindy”
- 1 Round
Monday
3 Rounds For Time:
(1 Round Every 10:00)
800m Run
30/24 Calorie Bike
100 Double Unders (or 200 Single Unders)
- Score Each Interval
- RX+: Wear a vest
Accessory:
4 Rounds:
30 Seconds Dual Dumbbell Rows (2020 tempo)
30 Seconds Rest…
Sunday
For Time:
500/400m Row
30 Dumbbell Bench Presses 50/35’s
1,000/800m Row
20 Dumbbell Bench Presses 50/35’s
2,000/1600m Row
10 Dumbbell Bench Presses 50/35’s
- Rx+: 70/45’s Dumbbells
Accessory:
Midline work
3 Rounds:
20 Abmat Sit-Ups (strict w/ hand crossed)
30 Banded …
Saturday
“Bradley”
10 Rounds For Time:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
L2 Accessory:
30 Power Cleans 185/125
…
Friday
As Many Rounds and Reps as Possible in 12 Minutes:
15/12 Calorie Assault Bike
10 Alternating Dumbbell Snatches 50/35
5 Handstand Push-Ups
- Sub Dumbbell Push Presses 50/35’s for Handstand Push-Ups
Accessory:
3 Rounds For Quality
7 Single Arm Kettlebell Deadlift …
Thursday
For Time:
1600/1200m Row
800m Sled Drag 90/70
400m Kettlebell Farmers Carry 53/35’s
200m Sandbag Carry 100/60
L2 Accessory:
3 Sets
7/5 Strict Dips
20 Overhead Triceps Extension
…
Wednesday
Power Clean + Front Squat + Squat Clean
- Drop the barbell between the Front Squat and Squat Clean
- New set every 2:00
- Progressive
- 1-1-1-1-1-1-1
As Many Rounds and Reps as Possible in 3 Minutes:
9 Power Cleans 115/75
9 Burpees…
Tuesday
For Time:
5 Rounds:
10 Push-ups
10 Pull-ups
Then…
3 Rounds:
20 Wall-Balls 20/14- 10/9′ line
30 Ab Mat Sit-Ups
Then…
1 Round:
50 Calorie Row
- Score total time
Accessory:
Alternating Double Tabata x 4 Rounds:
#1 :40 On – …
