Monday 5/3
AMRAP3 Max Cals
AMRAP2 Max Push Ups
AMRAP1 Max Pull-ups
*Rest 2MIN*
AMRAP3 Max Cals
AMRAP2 Max Ring/Bar/Box Dips
AMRAP1 Max Pull-Ups
*Rest 2MINS*
AMRAP3 Max Cals
AMRAP2 Max Push Press
AMRAP1 Max Pull-Ups
Then
3 Rounds
:30 on /:30 off
Seated Leg Lifts
Alt V-Ups
Plank Walk-outs
Reverse Crunches w/twist
Medicine Ball Tucks
Tuesday 5/4
20 MIN Ascending Ladder
1,2,3,4,5……
KB/DB Snatch + OH Lunge (R)
KB/DB Snatch + OH Lunge (L)
KB/DB Squat + S2OH (R)
KB/DB Squat + S2OH (L)
(Optional: 200m effort between rounds)
Then
CHALLENGE: Max Consecutive Wall Balls
Wednesday 5/5
AMRAP20
5 Pull-Ups
10 Goblet Squats
15 KB Swings
400M Run
Then
Push-Up Pyramid
5-4-3-2-1-2-3-4-5
After each round, hold plank for :30
rest intuitively
10MIN Cap
Thursday 5/6
Super Set Deadlift with Strict Press
E2MIN for 24
0MIN - 5 Deadlifts
2MIN - 5 Strict Press
4MIN - 5 Deadlift
6MIN - 5 Strict Press
8MIN - 3 Deadlift
10MIN - 3 Strict Press
12MIN - 3 Deadlift
14MIN - 3 Strict Press
16MIN - 3 Deadlift
18MIN - 3 Strict Press
20MIN - 3+ Deadlift
22MIN - 3+ Strict Press
Then
Core Circuit - Coaches Choice
Friday 5/7
AMRAP15
Buy-In: 50/40 Cals
Then
3 Wall Balls, 3 Burpees
6 Wall Balls, 6 Burpees
9 Wall Balls, 9 Burpees
**go up by 3s until 15 mins is up**
Then
CORE
:20 - :40 - :60 - :40 - :20
Front Plank
Left Plank
Right Plank
Superman
Saturday 5/8
9AM - Coaches Choice
Sunday 5/9
6 Rounds
6 KB Swings (American)
6 KB Swings (Russian)
12 Single Leg Deadlifts (6/6)
20 Alternating V-Ups
20 Seated Leg Lifts
*if American Swings aren’t doable, you can do 12 Russian style*
Then
15 Mins for Quality
6 Thrusters (BB’s/DB’s KB’s)
6 Renegade Rows (No Push-up)
1 Set of Max Hollow Rocks or Hollow Hold
Ascend in weight over the first few rounds to hard but doable with good form for both exercises. Rest as needed between efforts to maintain good positions.