Day 1
Warm-Up on whatever you're going to use for Part A
Do 1/2 distance if rowing
250m easy
250m moderate
250m easy
250m fast
250m easy
250m sprint
Part A
14 minutes of
1 min hard Bike or Row
1 min easy Bike or Row
Score is total calories
Part B
30-25-20-15-10-5
KB Swings
Lunges (per leg)
Day 2
Warm-Up
3 set
12 Cat/Camel
12 Bird/Dog
12 Empty Barbell Thrusters
:30s Bike
:30s Mountain Climbers
Part A
EMOM 12
1 Clean Pull + 1 Clean + 1 Hang Clean + 1 Jerk
Circuit Workout
20minutes of: 45s on, 15s off
Pullups
Double Unders
DB Russian Step Ups
Double KB OH Carry
Rest
Day 3
Warm-Up
8min AMRAP
:30s single unders
:30s up downs
:30s band pull aparts
:30s banded OH squats
Part A
5 Set
4 Bench Press @ 82% of your max
Part B
3 Rounds
20 Pushups
30 Candlesticks
40 Sumo Goblet Squats
Week of January 22, 2023
Day 1
Part A
4 Rounds, 30s on, 15s off
Pullups
GHD Situps
Jefferson Curl
Reverse Plank (add weight as necessary)
Part B
21-15-9
Dumbbell Thruster
Dumbbell Box Step Ups
Echo Bike Calories
Day 2
Part A
EMOM12
1 Clean Pull + 1 Clean + 1 Jerk
Part B
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull
Wall Balls
Day 3
Part A
5 sets
4 Bench Press @ 80% of your weight from Friday
Part B
Teams of 2
5 sets (1:1)
50 Double Unders
10 Front Squats
10 Situps