MONDAY

E90SecOM: 4x
6-8: Strict Pull-Ups or 5: 3-5 sec Negatives
6: Burpee Bar Touches

 E90SecOM: 4x
8-10: Push-Ups or 6: Negatives
15: Slam Balls

 E90SecOM: 4x
8-10: DB Strict Press
15: American Swings

15 min AMRAP
200m: Overhead Plate Run
20: Sit-Ups
10: DB Bicep Curls
20: Banded Pull-Aparts


 TUESDAY

800m Row or ½ mile

4x
50 feet: Overhead Walking Lunges
10: Burpee Box Jump Hop Overs
6: Pull-Ups/Ring Rows
10: DB Snatches
6: Push-Ups

-then-

100: American Swings
100: Sit-Ups
800m Row or ½ mile


 WEDNESDAY

1600m Row or 1 Mile Run

-then-

10.9.8.7.6.5.4.3.2.1
Wall Balls
Box Jumps
Pull-Ups/Ring Rows
DB Cleans

-then-

50: Cals on Bike


 THURSDAY

The SWEAT Chipper

100: Wall-Balls
90: Sit-Ups
80: American Swings
70: DB Push-Press
60: Burpees
50: Box Jumps
40: Push-Ups
30: Cals on Bike
20: DB Thrusters
10: Pull-Ups


 FRIDAY

6 Min “mini” AMRAP
5: Pull-Ups
15: Sit-Ups

(1 minute rest)

6 Min “mini” AMRAP
4: Partner Tire Flip
6: Incline Push-Up (on tire)

(1 minute rest)

6 Min “mini” AMRAP
10: DB Strict Press
30 sec: Weighted Plank 

(1 minute rest) 

800m Run/Row or 400m Run/Row
50: Burpees
800m Run/Row or 400m Run/Row


 SATURDAY Team Challenge

*count your reps/cals; total number equals score for team*

2 Rounds total of each mini AMRAP!

3 minute “mini” AMRAP
Wall Balls

3 minute “mini” AMRAP
Bike for Cals

3 minute “mini” AMRAP
Sit-Ups

3 minute “mini” AMRAP
Row for Cals

3 minute “mini” AMRAP
Battle Rope Slams