Monday
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 double unders
Tuesday
FITNESS
Front squat
1RM
PERFORMANCE
Overhead squat
1RM
Wednesday
Every 4 minutes for 6 rounds
600 meter run
Thursday
Bench press
4 x 10
Banded pull up
4 x max reps
Friday
For time
15 deadlifts 160/110
30 toes to bars
60 box jump overs
30 toes to bars
15 deadlifts 160/110
Saturday
Teams of 2
For time
20-40-60-80-100
Wall Balls 9/6
Cal bike
Sunday
***CATCH UP DAY***
Pick any workout of the week you have not done yet
or
***BODY ARMOUR***
Upper body
Every minute on the minute for 16 minutes, alternating between:
Minute 1: Push Ups
Minute 2: Horizontal chest to ring hold (RX+=false grip)
Lower body
Every 3 minutes on the minute for 12 minutes (4 sets)
8 sumo Deadlifts
straight into 1 max set of banded goodmornings
Midline
6 rounds
:30 elbow plank
:30 high plank
:30 Mountainclimbers
:30 rest
Get in contact with us
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