Monday
5 Power Sets
10-8-6-4-2 Box Squat
rest 0:30
5 Seated Box Jumps
rest 0:30
5 Burpee Pull-Overs
rest 0:30
20/16 Calorie Bike
2:00 – 3:00 Rest
Tuesday
Strength:
3 x 8-12 Dumbbell Incline Press
8ea Dual KB Single Leg RDL
Conditioning:
10 Minutes
Every Minute on the Minute
6-8 Knee Tuck / Toes to Bar
6-8 Kettlebell Swing G/Y, R/G
30 Double Unders / 50 Jump Rope
Wednesday
Conditioning:
2 Rounds, 1:00 between efforts, 2:00 between rounds
5:00
1000 Meter Row
Max DBall Squats in time remaining
5:00
800 Meter Run
Max DBell Box Step-Overs
5:00
50/40 Calorie Bike
Max Push-Ups in tine remaining
Thursday
Strength:
8 Rounds
Every 1:30
3 Position Clean
Conditioning:
Teams of 3
15:00 As Many Reps as Possible
5 Touch and Go Power Cleans 95/65, 205/155 ea.
200 Meter Run together
Friday
Strength:
3 Sets
5-10ea Pistols
10ea Single Arm Ring Row
Conditioning:
20 Minutes, Every Minute on the Minute
Minute 1: 10-20 Pull-Ups
Minute 2: 0:45 Hollow Hold
Minute 3: 20 Wallballs 14/10, 30/20
Minute 4: 0:45 Front Leaning Rest
Minute 5: 20 Dumbbell Walking Lunges
Saturday
Conditioning:
30 Minutes, As Many Rounds as Possible
Partner Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 Dual Kettlebell Deadlift Y/B, G/Y
1 Rope Climb
Sunday
Strength:
5 x 5 Strict Press
Conditioning:
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 35/25, 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Bike or Row