Friday 10/10 A) 3 sets Sumo Deadlift X 6 Single Arm Trap 3 Raise X8/Side !/2 Kneeling Pallof Press X 10/Side (Down Knee on the Banded Side) B) 5 Rounds 6 Burpees 12 Weighted Box steps 100′ Front Rack Carry 50′ Sled Drag 36 Jump Ropes
Thursday 10/9 A) EMOM X 5 50′ Hill Run (Start at the bottom at the side walk, run up past the blue squat rack) B) 3 sets Seated Dumbbell Press X 8 Lateral Delt Raises X 12 Prone Ys X 12 C) 10 Min AMRAP 2, 4, 6, 8, 10….Etc Kettlebell Swings Ball Slams Hanging…
Wednesday 10/8 A) 5 Min EMOM 20 Second Bike Hill Sprint. Damper 8-10 (Standing) B) Building Back Squats 5, 4, 3, 2, 1 Between Sets 10 Banded Monster Walk Steps C) 4-5 Rounds 1 Heavy Back Squat 10 Jump Squats 100′ Sled Sprint Rest 1-2 Minutes
Tuesday 10/7 A) 5 Rounds :30 On/ :30 Off Row Sprints for Calories Focus on Strong Leg Drive and Long Pulls B) 3-4 Sets DB Bench Supported Row X 8/ Side Barbell RDLs X 8 Reps W/ 2 Sec Pause @ bottom 15 Banded Biceps Curls C) 10 Min AMRAP 10 Ring Rows 5 Cal…
Tuesday 10/7 A) 5 Rounds :30 On/ :30 Off Row Sprints for Calories Focus on Strong Leg Drive and Long Pulls B) 3-4 Sets DB Bench Supported Row X 8/ Side Barbell RDLs X 8 Reps W/ 2 Sec Pause @ bottom 15 Banded Biceps Curls C) 10 Min AMRAP 10 Ring Rows 5 Cal…
A) 5 Rounds :30 On/ :30 Off Ski Sprint for Calories B) 15 Min Circuit Min 1: 15 WallBall Min 2: 15 Ball Slams Min 3: 5 Calorie Ski- Max Jump Rope Min 4: Rest C) Remaining Time: Collect 90 Sec Pull Up Bar Hang
A) 5 Rounds :30 On/ :30 Off Ski Sprint for Calories B) 15 Min Circuit Min 1: 15 WallBall Min 2: 15 Ball Slams Min 3: 5 Calorie Ski- Max Jump Rope Min 4: Rest C) Remaining Time: Collect 90 Sec Pull Up Bar Hang
Saturday 10/4 A) 20 Minutes (10 Rounds) 1 Min On/ 1 Min Off 12 Box Jumps 12 Kettlebell Swings 200 Meter Row 12 DB Power Cleans 12 Thrusters 200 Meter Ski PIck Up Wherever you leave off. Expect to break up sets mid interval B) 6 Rounds :30 On/ :30 Off Flutter Kicks
Saturday 10/4 A) 20 Minutes (10 Rounds) 1 Min On/ 1 Min Off 12 Box Jumps 12 Kettlebell Swings 200 Meter Row 12 DB Power Cleans 12 Thrusters 200 Meter Ski PIck Up Wherever you leave off. Expect to break up sets mid interval B) 6 Rounds :30 On/ :30 Off Flutter Kicks
Friday 10/3 A) 3 sets Kb or Trapbar Deadlift X 5 Landmine Meadows Row X 8/ Side Kneeling Pallof Press X 10/ Side B) 12 Min AMRAP 6 Burpees Walking Lunge X 50′ Uneven KB Carry (Front Rack and Suitcase) 50′ / Side Sled Rope Pull X 25′ :30 Sec Plank
