Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Conditioning
A/ 6min AMRAP
15/10 Cal Row
10 Burpee over rower
Rest 2 min
B/ For time (6min Cap)
3-6-9-12-15-18 etc
KB swing 24/16
Burpee over KB
Rest 2min
C/ For time (6min Cap)
21-18-15-12-9-6-3
Pull up/Ring Row
HSPU/ Pike Push up
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Conditioning (20min Cap)
For Time with partner
Working 30sec on 30 sec off
100 Burpees
150 Air Squats
200 Sit ups
150 Lunges
100 Push ups
Cool Down
Wednesday
Warm up
For Quality
1:00 Choice Cardio
:30 seconds Medball Thoracic Opener
2 Wall Walks + :10sec Nose to Wall Hold
6/6 Archer Ring Row
10 Ring V-Outs
5 Box Step up
Metcon
For Time (20min Cap)
3 Rounds
15 Knee Raise/Leg Raise
15 Box Jump
into
100 Single Unders
into
3 Rounds
15 Ring Row
15 Box Jump
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Conditioning
For Time
3-6-9-12-15-18-21-24
Cal Bike
Squat
*complete 100m run after each round
Cool Down
Friday
Warm Up
250m Row
3 Broad Jumps for Distance
Metcon
5 Rounds For Time (20min cap)
10 Wall Balls
20 Wall Ball Sit-ups
10 Pull-ups
200m run
Cool Down
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