Monday (away) and Tuesday (here)
AMRAP 15
15 Sumo Deadlift High Pulls 35/24
10 Box Step ups 24
5 DB to Overhead (heavy)
Then Recover
100 Flutter Kicks
Wednesday (here)
AMRAP 20 Min
8 Dive Bomber Pushups
10 Ring Rows
12 Lunges
Then recover
2 sets of
10 Good Mornings
10 Weighted Situps (hold plate over head)
Thursday (here)
21-18-15-12-9-6-3
Med Ball Cleans
KB Swings
Situps
Friday (away) and Saturday (away)
Michael
3 Rounds For Time
800m Run
50 Situps
50 Good Mornings
Monday (here) and Tuesday (here)
20 Rounds For Time
3 Ring Rows
3 Ring Dips
Then
100 Sqauts or Lunges
Wednesday (here) and Thursday (away)
20 Sumo Deadlfit High Pulls
10 Burpees
5 DB Thrusters (should be heavy)
Friday (away) and Saturday (here)
30 Med ball Cleans
30 Ring dips
30 Med Ball Cleans
30 Hard Ring Rows
30 Med Ball Cleans
30 Hand Release Pushups
30 Med Ball Cleans
Monday (away) and Tuesday (here)
Find a Heavy 5 rep Front Squat
AMRAP 15min
9 DB Thrusters
5 Ring Rows
Wednesday (away)
Tabata This
8 Rounds of 20 sec on with 10 sec rest of each movement with 1 min between movements
Rowing
Squats
Pullups
Pushups
Situps
Thursday (away)
Find a Heavy 5 Rep Deadlift
50 Power Snatches for Time pick BB, KB or DB
Friday (here) and Saturday (away)
3 Rounds for Time
50 Walking Lunge Steps
15 Dive Bomber Pushups
200 single Unders
S
Monday (here) and Tuesday (away)
Cindy
AMRAP 20
5 Ring Rows
10 Push-ups
15 Squats
Then
100 Abmat Sit-ups
Wednesday(away)
40-30-20-10
Burpees
3x Single Unders
Then
30 Hanging knee raises
Thursday(away)
Grace
30 Clean and Jerks
Then
10 Rounds of
2 Bupees
3 Rollups
Friday(Away) and Saturday(here)
Helen
3 Rounds for Time
400m Run
21 KB Swings
12 Pull-ups
Then
10 rounds
5 Push-ups
20 Flutter Kicks
Monday (away) Tuesday (away)
21-18-15-12-9-6-3
DB Power cleans
Abmat Sit-ups
Good mornings with 1 DB
Wednesday(here)
10 rounds of max Single Unders
Then
100 Sit-ups
75 squats
50 Push-ups
Thursday(away)
3 Rounds for Time
20 Burpees
25 Kb Swings
30 Rollups
Friday(away) and Saturday(away)
4 rounds for time
15 Ring Dips
15 DB Thrusters
Then
100 ab twisters
Monday and Tuesday (away)
5 Rounds for Time
25 Burpees
20 Box Jumps or Step Ups
20 Wall Balls
Then
150 Situps
Wednesday (away)
Find a 1 rep max deadlift in 20 min
Then
21-15-9
Deadlift 50% of 1RM
Dive Bomber Pushups
Thursday (away)
Ring Row Ladder -these should be hard take a step forward of where your feet normally are
Rest 5 min
Overhead Squat Ladder -Keep the weight light
Rest 5 min
Rollup ladder- Like a V-up, but bend your knees and bring them to your chest
Friday and Saturday (here)
Laredo
6 Rounds for Time
18 Squats
12 Pushups
18 Lunge Steps
200m Run
I changed the warm up. The only addition you may not know is lateral frog jump. I couldn’t find a good video, but it is a fairly simple move. It is a jumping squat where you jump laterally.
Monday (away) and Tuesday (away)
100 Single Unders
30 Med ball cleans
15 Ring Rows
20 Med ball cleans
10 Ring Rows
10 Med ball Cleans
5 Ring Rows
100 Single Undress
Wednesday (here) and Thursday (away)
3 Rounds of
25 Abmat Situps
20 Good Mornings
Max set Pushups
Max set Ring Rows
Friday (away) and Saturday (away)
5 Rounds for Time
15 Deadlifts 115/85
25 Box Jumps 24
Monday (away) and Tuesday(here)
Tabata Squat 20 sec of squats followed by 10 sec of rest for 8 sets or 4 total minutes
Then
25-20-15-10
Ring Rows
Pushups
then
Tabata Squat again shoot for the same number as the first set
Wednesday (away)
For Time
Row 1k
25 Med Ball Cleans
20 ring Dips
Row 750m
20 Medball Cleans
15 Ring Dips
Row 500m
15 Med Ball Cleans
10 Ring Dips
Thursday (away)
As Many Rounds as Possible in 20 min
10 Air Squats
10 Situps
10 Good Mornings
10 Pushups
Friday (away) and Saturday(away)
50 Box Step Ups
50 Situps
50 DB Push Press
50 Ring Rows
50 Med Ball Cleans
Monday(will) and Tuesday (will not) For Time 50 Abmat Situps 21 Good Mornings 25 Rollups ups or sit-ups while bringing you knees in and touching your feet 1 min arch rock 25 Weighted Situps 25 Stiff Legged Deadlifts
Wednesday (will not)
For Time
25 Abmat Situps
50 Air Squats
5 Rounds of
10 Ring Rows
7 Ring Dips
50 Air Squats
25 Abmat Situps
Thursday (will)
For Time
20-40-60-80-100-80-60-40-20
Single Unders
Then
3 Rounds of
20 Leg Levers
20 Good Mornings
Friday (will not) and Saturday (will not)
Find 5 RM for the following movements
Deadlift
Back Squat
Pushpress
Power Clean
Monday (will) and Tuesday (will not)
For Time
400m run
75 Jumping Pullups
400m run
50 Pushups
400m Run
75 Air Squats
Wednesday (will)
5 Sets of 10 Squats
1st:10 sec up and 10 sec down
2nd: Bottom to Bottom
3rd: 10 sec pause at bottom
4th: Eyes closed
5th: Slow down, Fast Up
100 KB Swings
Thursday (will)
For Time
500m Row
21 DB Power Cleans
3 min Rest
500m Row
15 DB Power Cleans
3 min Rest
500m Row
9 DB Power Cleans
Friday (will) and Saturday (will)
5 Sets of each exercise for Max Reps
Abmat Situps
Good Mornings
Ring Dips
T-Town Garage Gym 