Monday
In pairs
20-18-16-14-12-10 – 8
Dumbbell Thrusters 22.5 / 15kg
20 – 18 – 16 – 14 – 12 – 10 – 8
Burpees
Other partner holds
63+ rpm on Bike
52+ rpm on Bike
or
1:50 /500m
2:05 /500m
Tuesday
A)
E2mom x 6, 0:30 strict pull ups
E2mom x 6, 0:30 strict dips
B)
10 min AMRAP :
10 pull ups, 10 press ups 20 sit ups
Wednesday
A)
5 x 5 front squat
B)
30-20-10
Front squat
Front rack lunge (15/15 alternating)
50 / 35
15 min cap
Thursday
A)
Every 90 seconds minutes x 6
18 / 14 Kcal Row
+ Max Push Press 60 / 40
90 seconds rest
B)
Tabata hollow hold
Tabata L sit
Friday
Deadlift 8-8-8-8-8
For time
100-80-60-40-20 double unders
20-20-20-20-20 deadlifts (70/50)
Saturday sweat
5 rounds, 1 minute at each station(fight gone bad style)
Push jerk 35/25
Ski erg
American swing 24/16
Assault bike
Squat thrusts
Rest
Saturday strength
Bench 5×5
4x kettle bell floor press (2 kettlebells, alternating arms)
Super set with
Dumbbell bent over row (2 Dumbbells simultaneously, tempo 4002)
Tabata weighted press ups