Monday:
Strength/Skill:
EMOM 10
10 Alternating SA KB Presses
*Hold opposite KB in Front Rack, Alternate press every Rep
Followed by:
For Time:
50 Devil Press 35/20
50 Sit ups
Rest 5:00
25 DB Thrusters
25 Russian KB Swing
Tuesday:
Strength/Skill:
EMOM 5
8 Kettlebell Goblet Lunge
Followed by:
4 Rounds For Time:
200M Row
20 Box Step ups
15 Burpees
10 Weighted Sit Ups
Wednesday:
Strength:
Every 2:00 for 10:00
8 Deadlifts
Followed by:
3 Sets
20/15 Calorie Row
Rest :30
20/15 Calorie Bike
Rest :30
Thursday:
3:00 Stations
(1 Minute Rest between Stations)
Station 1
EMOM – 20 Air Squats
Station 2
EMOM – 20 Situps
Station 3
EMOM – 10 Burpees
Station 4
EMOM – 10 Calories Rower
Friday:
Skill:
4 Rounds For Quality
8 DB Front Squats
12 Ring Rows
20 Tuck Jumps
Followed by:
AMRAP 16
200M Row
30 Single Unders
200M Row
30 Single Unders
Saturday:
Followed by:
Every 10 Minutes for 30 Minutes
500 Meter Row
12 L-Seated DB Presses
15 Calories Assault Bike
20 Alternating Lunges with Kettlebell Goblet Hold
400 Meter Run