Monday 3/9 A) Warm Up 200 M Ski 50′ Walking Lunges 20 Jumping Jax 500 M Bike 50′ Walking Lunges 20 Jumping Jax 200 M Ski B) 3 sets Banded Hip Thrusters X 10 Prone Press X 10 C) 12 Min AMRAP 50′ Sled Push 50 M Ski (+50 M Each Round) 20 Box Steps…
Wednesday 3/4 A) Warm Up 200 M Row Then: 3 Rds: 12 R Lunges 12 Good Mornings 24 Jump Rope B) 3 Rounds 5 Sumo DL 5 SA Upright Row/ Side C) 3-4 Rounds 5 Sumo DL 10 KBS 10 Plank Rows 250 M Row Rest :60-:90
A) 2 rounds. 1 Min: Row 1 Min: 8/6 cal echo 1 Min: 12 db alt hang power snatch B) 3 sets 5 Sumo Deadlifts 10 DB Upright Row C) 3 Rounds Every 4 Minutes 3 Sumo Deadlifts 250 M Row 20 Single Arm DB Hang C+J (Max 3 Min)
Tuesday A) 2 rounds. :30 Sec On/Off Run Air Squats Mountain Climbers B) 3 sets Weighted Lateral Box Step X6/ Side Single Arm DB Press X 8/ Side C) Run Tabata :20 Sec On/ 10 Sec Off X 8 Rounds D) 4 Min AMRAP 4 Box Jumps 8 Wallball 12 Sit Ups
Wednesday 2/11 A) 2 rounds. 1 Minute Row 1 Minute: 9 Sit Ups/ 9 Good Mornings 1 Minute: 20 Jump Rope/ 10 Mountain Climbers B) 3 sets BB Sumo Dead Lifts X 6 DB Upright Row X 10 C) 3 Rounds 3 Min On/ 1 Min Off 9 KB Deadlifts 9 Box Jumps 100′ Farmers…
Monday 2/9 A) 6 Min Circuit Ski :90 sec, then: 30 Jumping Jax 12 Alt V Ups 12 Bird Dogs 12 Walking Lunges B) 2-3 Sets 10 Weighted or Banded Hip Thrusters 5 I-Y-Ts C) 4 Rounds 200 M Ski 10 Weighted Lunges 100 Ft Sled Push (##) Rest 1-1:30
Saturday 2/7 A) 2 rounds. Run X 1 Min 50′ Walking Lunges Bike X 1 Min 20 Mountain Clbrs B) 16 Minute Stations Min 1: Jump rope X 30 + Plank Min 2: Bike Min 3: 10 HPC + 50′ Sled Min 4: 10 FS + Push Press
Friday 2/6 A) Teams of 3 Relay X 4 Rds P1: Row X :30 P2: Farmer Hold X :30 P3: Rest X :30 B) 4 Sets 6 BB Strict Press @ Last Weeks # 6 I-Y-T’s C) 4 Rounds 2 Min On/ 1 Min Off 9 Sit Ups 9 KBS 9 Goblet Squats AMRAP Ski
Thursday 2/5 A) 3 Rounds 10 Cal Ski 10 Cal Bike 50′ Uneven Carry/ Side (FC + FR) B) 6 Rounds Every 3 Min 20 Wall Ball 20 Ball Slams AMRAP Erg (Any Machine)
Wednesday 2/4 A) 6 Minute Circuit 10 Cal Row :20 Sec Bent Knee Hang 10 Ring Rows B) 3 Sets (Building) 6 Dead Lifts 10 Band Pulls C) 4 Rounds 2 Min On/ I Min Off 20 DB Snatch AMRAP Row
