WOD

Monday

Every 2:00 for 20:00
Round 1: 10/7 Cal Bike + 10 DB Box Step Overs 35/20
Round 2: 10 Cal Row + 10 DB Lunges 35/20
*alt each round

Rest 3 min

14 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run

Tuesday

(0-8 min)
AMRAP:
20 Push Press 35/20
20 Cal Row
(10-18 min)
AMRAP:
15 DB Renegade Rows
15 Burpees
(20-28 min)
AMRAP:
10 Push Press 50/30
10 Cal Row
(30-35 min)
AMRAP:
Plank as long as possible
15 Air Squats

*Notice that the Push Press goes up in weight on the 2nd part

Wednesday

35 min to get as far possible…

30 Devil Press
Run 1 mile
50 Toes-To-bar or Knee Raises
Run 1 mile
70 Burpees

Thursday

1. 20/15 Cal Bike + 50 KB SDHP
2. 20/15 Cal Bike + 400M Run
3. 20/15 Cal Bike + 50 Wall Balls 20/14
4. 20/15 Cal Bike + 500m Row
5. 20/15 Cal Bike + 50 Goblet Squats

Rest 4 min

2 Rounds:
1 min Russian Twist with 35/25lb. DB
1 min Plank
1 min Weighted Sit-Up with (same DB)
1 min Plank
1 min rest

Friday

12 min to finish…
5 Rounds:
10 DB Deadlifts
15 Box Jumps 24/20
100m run

12 min to finish…
5 Rounds:
10 DB Bench Press
50 Double Unders
10 Cal Assault Bike

10 min clock…
10 Rounds of “Cindy”

3 Minutes Rest between sets

Saturday

EMOM 20
Min 1: 15/12 Cal Row
Min 2: 20 KB Swings 53/35
Min 3: 20 Push-Ups
Min 4: Max Wall Balls 20/14
Min 5: Rest

23-36min.
100 Overhead Walking Lunges with a plate 45/25

* Every time you break, complete a 200m Run AND 5 Burpees.
* Make this hard! Do 95/65lbs on the bar if you’re advanced. Shoot for a 10-12min. finish time!