Run 1 mile
THEN...
3 Rounds:
12 KB Swings 70,35
10 Overhead Walking Lunges 25/15
10 DB Seated Press 40/20
12 Box Jumps
Friday, 061915
3 Rounds:
50 Squats
15 Pull-ups
15 DB Bow tie lunges
50 Sit-ups
Thursday, 061815
Every minute on the minute...
Hang Clean & Jerk 95/65
Burpees
First minute: 1 hang clean & jerk and burpee the rest of the minute
Second minute: 2 hang clean & jerks and burpee the rest of the minute
Third minute: 3...
Until you can't finish the Hang Clean & Jerks
Wednesday, 061615
Run 400m
THEN...
3 Rounds:
12 Deadlifts 165/115
15 Mtn. Climbers
10 KB Goblet Squats 53/35
12 Bar jumps
THEN...
Run 400m
Tuesday, 061615
21-15-9-15-21:
KB Swings
Push-ups
Sit-ups
Monday, 061515
4 Rounds:
5 Hang Clean 115/75
5 Push Press 115/75
5 Front Squats 115/75
10 Box Jumps
Friday, 061215
2 Rounds:
Box Jumps
Squats
Lunges
Sit-ups
Push-ups
Burpees
Jumping Jacks
Perform each exercise for 1 minute
Thursday, 061115
5 Min. AMRAP:
12 KB Swings
12 KB Goblet Squats
THEN...
5 Min. AMRAP:
10 Pull-ups
15 Mtn. Climbers
THEN...
Row 1000m
Wednesday, 061015
5 Rounds:
12 Back Squats 115/75
Run 400m
7 Front Squats 95/65
Tuesday, 060915
7 Min. AMRAP:
12 DB Thrusters
10 DB Bent Over Rows
10 DB Front Squats
7 DB Burpee Deadlifts
THEN...
4 min. ARC Trainer
50 Burpees
Monday, 060815
Row 1000m
25 Push-ups
ARC Trainer 3 min.
20 Push-ups
20 Box Jumps
15 Push-ups
Run 400m
10 Push-ups
Friday, 060515
12 Min. AMRAP:
12 Box Jumps
20 KB Swings 53/35
20 Mtn. Climbers
Thursday, 060415
4 Rounds:
3 min. ARC Trainer
9 Pull-ups
15 Push-ups
Wednesday, 060315
21-15-9:
Deadlifts 165/115
Burpees
Tuesday, 060215
3 Rounds:
30 Push-ups
40 Sit-ups
50 Squats
Monday, 060115
5 Rounds:
12 Hang Clean & Jerk 95/65
9 Box jumps
Friday, 052915
4 Rounds:
Run 400m
10 Pull-ups
15 Box jumps
25 DB Push Press 40/20
Thursday, 052815
30 Burpees
30 Lunges
30 KB Goblet Squats
Wednesday, 052715
Row 1ooom
THEN...
4 Rounds:
25 KB Swings 53/35
15 Push-ups
Tuesday, 052615
10 Min. AMRAP:
10 Box Jumps
10 DB Thrusters
20 Mtn. Climbers