Station 1 3 sets of 4min ON / 1min OFF: 6 Pull-ups 12 Squats 24 Mountain Climbers Station 2 Every 90sec. For 15min do: 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
Station 1+2: For time of: 5 Rounds of: 20/15cal Assault Bike or Row 8 Push Presses 1min. Rest between rounds. After 5 rounds, rest 5min. 5 Rounds of: 15/10cal Assault Bike or Row 10 Bar facing Burpees 1min. Rest between rounds. Time cap: 30min. Level 1: 30/20kg Level 2: 42.5/30kg Level 3: 60/42.5kg
Station 1 Every 2:30 for 6 sets do: 10-8-5-5-5-5 Deadlift @30X1 20 alternating DB Shoulder Presses (top down) Station 2 Every 3min for 15min do: Run 200m 20 Plate G2OH 20 Plate Overhead Lunges
Station 1 Every 90sec. for 15min do: 1 Snatch High Pull + 1 Snatch + 1 Overhead Squat Station 2 AMRAP in 15min of: 2-4-6-8-… Box Jumps Kettlebell Swings Push-ups
Station 1 Every 2:30 for 6 sets do: 5-5-5-5-5-5 Push Jerk 6/6 KB One Arm Turkish Sit-up Station 2 5 rounds for time of: Row 500m 7 Thrusters Time cap: 15min. Level 1: 30/20kg Level 2: 42.5/30kg Level 3: 60/42.5kg
MONDAY STRENGTH: Push-Jerk + Core / WOD: 5RFT of a tough couplet TUESDAY STRENGTH: Snatch / WOD: AMRAP in 15min of a ladder WEDNESDAY STRENGTH: Deadlift + Presses / Short Intervals THURSDAY Long workout with intervals FRIDAY STRENGTH: Cleans / Bodyweight Intervals SATURDAY STRENGTH: Back Squat + Rows / WOD: 6RFT of a tough triplet
Station 1 30sets of 20sec ON/10sec OFF (5 rounds of): 1) Pull-ups 2+3) Push-ups 4+5+6) Air Squats Station 2 Every 90sec. for 15min do: 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean
Station 1+2: "For time" @ STEADY pace of: 100 Double Unders 80/60cals on a Device 60 Medball Sit-ups 40 Burpees 20 DB Thrusters Rest 6min. 50 Double Unders 40/30cals on a Device 30 Medball Sit-ups 20 Burpees 10 DB Thrusters Focus: same pace throughout the whole workout. Time cap: 30min.
Station 1 Every 2:30 for 6 sets do: 10-8-6-6-6-6 Back Squat (optional: Low Bar) 12/12 Single Arm DB Rows on Bench Station 2 Five 2-minute rounds of: Run 200m (if possible: with Medball) Max reps Wallballs Rest 1 min. between rounds.