EMOM 15:00
A: 3 T&G Deadlifts
B: 20 Incline DB Bench Press
C: Rest

Notes:
Use a 16″ or 20″ box to incline your bench press

METCON

10 Round Tabata Mash-Up:
:20 Kettlebell Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 DB Push Press
:10 Rest

Notes
Perform KB, rest, Push-ups, rest, PP, rest in that order 10 times.(15:00)
KB: You’ll get about 10-12 swings per round so try to go heavy. (32/28/24/20/16)
Push-ups: Strict or scale by performing incline push-ups on a barbell on a rack.
DB Press: Choose a medium-heavy weight.

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

METCON

10 Round Tabata Mash Up:
:20 DB/KB Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 Single Arm KB/DB Push Presses
:10 Rest

*Alternate arms each round on the Push Presses. The same can be applied to the DB/KB Swings should you decide to perform Single Arm Swings.

D Day: Upright Rows / Curls

METCON

AMRAP 20:00
15 Calorie Row or Bike
10 Kipping Pull-Ups
15 Wall Ball Shots

Notes:
Aim for around 5 rounds moving at an aerobic pace.
Bike/Row: Use this more as an active rest than a hard sprint.
WB: Challenge yourself to go unbroken!
Pull: 10 Kipping / 10 Strict or Banded / 10 Self Assisted

STRENGTH

3-5 Sets: (15:00)
10-15 Barbell Upright Rows
8-12 Barbell Curls
10-12 Seated Bent-Over Reverse Flys

Notes:
Perform the two barbell movements in succession then use a lighter set of dumbbells or plates for the bent-over flys.

METCON

30:00 EZ Pace
1:00 Jumping Jacks
12ea Turkish Sit Ups
:30ea Side Plank
1:00 Low Box Runners
6ea Single Arm Man Makers

Cash Out

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If your weight is light, you can perform both movements as single-arm exercises.

Warm-Up
3 Rounds:
5 Inchworms
5e Single Arm Scaption Raises
5e Side Plank Ups

Strength
4-5 sets on each side of the following complex:
8e Single Arm Sumo Deadlifts High Pulls
8e Single Arm Floor Presses or Push Ups
*Rest about :30-1:00 between sides

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

EMOM 15:00
A: 6-8 Chin-Ups
B: 16 Alternating FFE Reverse Lunges
C: Rest

Notes:
Chins: Stict / Banded / Self Assisted
Lunges: Stand on a 45lb Plate and hold 2 heavy DBs or KBs at a suitcase carry. Scale the exercise up by holding two kettlebells in the front rack.

METCON

AMRAP 20:00
Bike 15 Cals
40 SA Bent Over DB Rows
10 Kipping Toes to Bars

Notes:
BOR: Alternate arms every 5 reps on the DB Rows. Go Heavy
KT2B: Sub 15 Tuck-Ups if you cannot perform kipping toes to bars.

Warm-Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

METCON

12:00 AMRAP
12 Alt DB/KB Snatches
12 Alt Jump Lunges
12 Sit-Ups

STRENGTH

EMOM 15:00
A: 6 T&G Deadlifts
B: 20 DB Bench Press
C: Rest

Notes:
DL: Heavy but perfect technique. Weight should be progressive.
DBBP: Choose a weight that challenges you. Keep a set of lighter DBs than what you start with nearby. You may go over the minute which is okay.

ASSISTANCE

20:00 4-5 Rounds:
10-20 Seated Dumbbell Lateral Raises
10-20 DB Pull-Overs
8-10e Single Leg Barbell RDLs

Notes
Lateral R: Controlled Tempo, go near failure
DB Pull-Overs: Controlled Tempo, go near failure without dropping it on yer head.
SLRDL: Drop down to a weight on the bar you can control then work up.

Warm Up

2 – 3 Rounds:
12 Alt 90/90
6ea Arm Bar
12 Alt Quadruped Shoulder Taps

METCON

4 – 5 Rounds EZ Pace
5 – 10ea Half Kneeling Wood Chop
10 – 20ea Single Leg Lateral Hops
:30ea DB/KB Overhead Hold/Carry
20 Mountain Climbers

*Count one foot for 20 Reps on the Mountain Climbers

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

Warm-Up
3 Rounds:
5e Rotate and Reach from Lunge
5 Down Dog to Plank w/:05 Hold
5 Prone Cobra w/:05 Hold

Strength
4-5 sets each of:
1) 8 Wall Sit Goblet Press Outs (:03 out, :03 in)
2) 8e Bent Over Rows
*Rest about :30-1:00 between exercises

Conditioning
10 Minutes of Continuous Effort:
10 Squats
20 Alternating Shoulder Taps
10 Seated Knee Tucks
Aim to work continuously at a moderate pace, resting only as needed between exercises.

D Day: Upright Rows / Curls

METCON

AMRAP 20:00
21 Cal Row
15 Box Jump Overs
9 Devil’s Presses

Notes:
Aim for 5+ Rounds on this metcon
Devil’s press should be tough but doable in one set (40/30/20/15/10)

STRENGTH

3-4 Sets:
A1: 10-15 DB High Pulls
A2: 8-12 DB Biceps Curls

Notes:
Move directly from the High Pulls to the Biceps curls. Rest no more than 2:00 between sets.

METCON

AMRAP 10:00
8 Alt Single Arm Devils Press
16 Jump Squats

Rest 5:00

AMRAP 10:00
8 Sumo Deadlift High Pulls
8 Push Ups

Rest 5:00

AMRAP 10:00
16 Kettlebell Swings
8 Burpees

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

Barbell Bent Over Rows
4-5×8

Notes:
4-5 sets of 8 reps. These are from the hang, so the barbell should not touch the floor at the bottom as they would in a Pendlay Row. Use a prone or supine grip, lifter’s choice.

METCON

AMRAP 10:00
6 Kipping Pull-Ups
8 Burpees
12  SA Suitcase DB Reverse Lunges

Rest 5:00

EMOM 10:00
A: 1:00 Row, cals
B: 1:00 Plank

Notes:
KPU: 6 kipping / 3-6 Strict / 6 banded / 6 Self Assisted
SCLG: 12 Total lunges. Use a very heavy Dumbbell or Kettlebell and alternate arms per round.
EMOM: Perform each movement all the way to the minute mark. You can only switch stations after the minute has ended. The Row or Bike Monitor will stay on during your planks, your score is total cals accumulated.

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METCON

5 Rounds of :40 Work/:20 Rest
1. Single Arm DB/KB Thrusters (:20ea)
2. Low Box Runners
3. Tuck Ups
4. Low Box Runners
5. Russian Twists
6. Low Box Runners

STRENGTH

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If your weight is light, you can perform both movements as single arm exercises.

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 8 T&G Deadlifts
B: 15 Incline DB Bench Press
C: Rest

Notes:
5 Sets of each exercise.
DL: Touch and go deadlifts tap the floor at the bottom of each rep as opposed to conventional deadlifts which reset at the on the floor between reps. Use a moderate heavy weight and focus on perfect technique and controlled cycling. Aim for 3-5 weight jumps through the DL: If you were here on Monday try to go a bit heavier than the 10s.
IBP: Choose a weight that challenges you for 15 reps. Okay if later rounds need to be broken up into 2 sets. This will be a bit lighter than a flat bench press.

ASSISTANCE

15:00 / 3-5 Rounds
16 DB Chest Flys
16 Lying Triceps Extensions
32 H2H Kettlebell Swings

Notes:
16s: Perform the Flys and Triceps Extensions as an unbroken superset.
KB: Should be medium heavy and unbroken.

Warm Up

2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees

Strength

A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each

A2. Goblet Good Mornings
4 x 8 – 10 Reps

A3. Side Plank Raises
4 x 12 – 15 Alt Reps Each

METCON

10:00 AMRAP
7ea Suitcase Deadlifts
14 KB/DB Swings
7 Sit-Ups

Warm-Up

3 Rounds:
5 Isometric Towel/Pillow Case Pull Apart (hold each for :05)
5e Single Leg Reaches
10 Alternating Tall Plank to Ts

Strength

4-5 sets on each side of the following complex:
10 Split Stance Deadlifts
8 Split Stance Rows
6 Split Stance Presses

*Rest about :30-1:00 between sides

Interval Conditioning Circuit

3 Rounds
4:00 of continuous effort:
5e Rolling Sit Ups
10 Squats
15 Swings

Rest 2:00 between rounds. Begin each round with the sit ups variant.