Monday, May 20th
4X
DB 1 1/4 Shoulder Press
- 6, 6, 4, 4 @ 21X1
rest 60 sec
Ring Row
-
-
8-10 reps @ 2011
rest 60 sec
“The Draw”
30 sec on/30 sec off – through each station
After completing all stations, every one does a 60-sec Push-up Plank
Rest until 2 minutes after the 60 sec Plank and then continue
4X Through Everything
Station #1: Sit-ups
Station #2: DB Step ups
Station #3: Hurdle Ladder – Lateral Bear Crawl
Station #4: Wall Balls
60 sec Push-up Plank
rest 2 minutes
Friday, May 17th
Custom Goal Training
P1/P2
AMRAP in 20 minutes:
1 Rope Climbs (or 3 Rope Mods)
10 Push-ups
200m Run
Thursday, May 16th
3X
Within 2 minutes:
10 DB Thrusters – moderate/tough
Row reminder of time @ 80-90%
rest 2 min
+
3X
Within 2 minutes:
10 Goblet Squats – tough
Airdyne reminder of time @ 80-90%
+
AMRAP in 5 minutes:
10 Abmat Sit-ups
10 Supermans
Wednesday, May 15th
Strict Pull-ups
- AMRAP (-1) x 4 sets; rest 2 min
or
- 3 Weighted Negatives x 4 sets; rest 2 min
“Certifiably Coconuts”
All Stations – AMRAP in 45 seconds:
15 Sec Rest Between Stations
Cycle through each station 4X
Station #1: Box Jumps (step down)
Station #2: Kettle Bell American Swings
Station #4: Air Squats
Station #5: Row
Station #6: Rest Station
Tuesday, May 14th
KB Snatch
- 5 reps per arm – EMOTM for 10 minutes
For time:
100m Farmers Walk
35 Push-ups
100m Farmers Walk
25 Push-ups
100m Farmers Walk
15 Push-ups
100m Farmers Walk
Monday, May 13th
4X
DB 1 1/4 Shoulder Press
- 8, 8, 6, 6 @ 21X1
rest 60 sec
Ring Row
- 10-12 reps @ 2011
rest 60 sec
“Rat Race”
Complete all 3 stations, rest 3 minutes between stations
Station #1:
For 6 minutes:
1 min: Hurdle Ladder Two Feet Lateral
30 sec: DB Push Press
30 sec: Rest
Station #2
For 6 minutes:
1 min: Airdyne
30 sec: Burpees
30 sec: Rest
Station #3:
For 6 minutes:
1 min: Row
30 sec: KB High Pulls
30 sec: Rest
Saturday, May 11th
5X
1 min – Row @ 80-90% aerobic
1 min – Row @ 50%
+
rest 4 min
+
AMRAP in 10 minutes @ 80-90% aerobic:
10 Push Balls
10 Walking Lunges w/ Ball on Shoulder
20 Double Unders
+
rest 4 min
+
5X
1 min – Airdyne @ 80-90% aerobic
1 min – Airdyne @ 50%