V 36Måndag
Workout of the Day
A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm KB Press (24/16 kg – 5 each arm)
300 Meter Run
Tisdag
Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
KB External Rotations x 8 reps each @ 2020
Rest 60 seconds
B.
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots
Rest until the running clock reaches 8:00, and then…
Complete as many calories as possible in 6 minutes of:
Rowing on Concept 2
Onsdag
Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.
Torsdag
Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
Fredagskul
Murph
Lördag
Workout of the Day
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm KB Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
Söndag
Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk
Build over the course of the ten sets to today’s heavy.
B.
For max calories:
3 min of Concept 2 Rowing
Rest until the running clock reaches 4:00, and then…
For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)
Rest until the running clock reaches 8:00, and then…
For max calories:
3 Minutes of Concept 2 Rowing.