MONDAY

CONVENTIONAL DEADLIFT

EVERY 3 MINS FOR 15 MINS

SET 1-4 = 6REPS

SET 5 = MAX REPS @ 70% OF ABOVE

-

EVERY 2:30 FOR 3 SETS:

12 RING ROWS

8 DB RDL

-

IN 60S:

12 R. KBS

MAX BIKE 

REST 120S

X 3

-

IN 60S:

30S HOLLOW HOLD

MAX SKI

X 3

 

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TUESDAY 

PART A

FLOOR PRESS

EVERY 3 MINS FOR 15 MINS:

8 FLOOR PRESS

12 BAND PULL-APARTS

 

PART B

EMOM 8:

1- 30S GORILLA ROWS

2- 30S SKI

 

PART C

EMOM 8:

1- 15/12 CAL ROW

2- 8/8 SA DB PUSH PRESS

 

PART D

EMOM 8:

1- 12/8 CAL BIKE 

2- 30S PRESS-UPS

 

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WEDNESDAY

PART A

IN 90S:

12/10 CAL SKI

12/10 BURPEES

MAX BIKE 

REST 90S

X 6

 

PART B

IN 90S:

15 WALL BALLS

5 DEVILS PRESS

MAX ROW

REST 90S

X 6

 

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THURSDAY 

PART A

BACK SQUAT

EVERY 3 MINS FOR 15 MINS

SET 1-4 = 6REPS

SET 5 = MAX REPS @ 70% OF ABOVE

 

PART B

EVERY 2:30 FOR 3 SETS:

12 ALT FFE REV LUNGES

12 GOBLET SQUATS 

 

PART C

AMRAP 9:

3-6-9-12…

BOX WALK OVERS 

DB HANG CLEAN & PRESS

*10 BUTTERFLY SIT-UPS BETWEEN SETS

 

PART D 

AMRAP 9:

4-8-12-16…

KB SUMO DL HIGH PULL

KB GOBLET SPLIT SQUAT

*10 CAL ROW BETWEEN SETS

 

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FRIDAY 

PART A

EVERY 3 MINS FOR 15 MINS:

6 STRICT PULL-UPS 

8 DB Z-PRESS

 

PART B

EVERY 3 MINS FOR 15 MINS:

6 PUSH PRESS

8/8 SA ROW

 

PART C

FOR TIME:

30 CAL SKI OR ROW

20 HAND RELEASE PRESS-UPS 

10 A. KB SWINGS 

*6 MIN CAP

 

PART D

FOR TIME:

21 BURPEES

15 BOX JUMP 

9 BURPEE BOX JUMP

*6 MIN CAP