Monday:
Strength:
5 x 12 Rear Elevated Split Squat
DB in each hand, 12 each leg
Followed by:
For Time:
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike
Rest 2 Min
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike
Rest 2 Min
30 KB Swings
30 Medball Front Squats 20/14
20 Calorie Assault Bike
Tuesday:
Skill:
5 sets
Walk 100′ with 2 KB bottoms up
Followed by:
3 Rounds For Time:
500M Row
20 Abmat Situps
10 Front Rack DB Walking Lunges
Wednesday:
Strength:
Every :90 for 7 sets
10 Alternating DB Box Step ups (5 each leg)
Followed by:
DB Thrusters
5 x 12 @ challenging weight
*Unbroken, pausing 2 seconds at top, rest as needed between sets and focus more on heavier weight then speed
Followed by:
3RFT
25/20 Cal Assault Bike
21 burpees
Thursday:
Skill:
5 x 200′ Farmers carry
Followed by:
3 sets
10 Deadlifts @ BW
Rest :30
10 Pushups
Rest :30
1 Min Plank Hold
Rest :30
Friday:
Strength/Skill:
Tabata :20 on/:10 off
Plank Holds
Immediately into
Tabata :20 on/:10 off
Sit ups
Followed by:
For Time:
Buy- in
25 Calorie Assault Bike
21-15-9
DB Push Press
Ring Row
Buy-out
25 Calorie Assault Bike
Saturday:
KB Turkish get up
10 reps on each arm
Work up in weight across sets to find a difficult weight
Teams of 2
AMRAP 20
2k Row Buy-In
50 Wall-Balls
200M Run with WallBall