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
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