SUNday

WORKOUT
Warm-up:
10 Banded GM
10 Banded Thrusters
20 Banded Pull Aparts
10 Banded Push Ups
x 2 rounds

A. 20 min EMOM:
Min 1: 30 sec Barbell RDL @30×1 (good reps)
Min 2: 30 sec AMRAP strict pull ups (banded or ring rows or barbell bent over row)
Min 3: 30 sec Push ups (rings/deficit/banded)
Min 4: 2 left arm TGU
MIn 5: 2 right arm TGU
+
For time:
100- 80-60-40-20
Double under (single under x 2)
50-40-30-20-10
Air squat or weighted goblet squat @53/35#

  • Every 2 mins complete 6 burpees
    *15 min time cap

BOOTCAMP
20 min. EMOM

  1. 20 Goblet squats
  2. 10/side Renegade Row
  3. 15 KBS
  4. 15/ 20 push up
    +
    For time
    250/200m Row
    15 KB Sumo DL High pull
    15/side jumping lunge
    9 No pushup burpee over rower
    X 2-3 rounds’

SWEAT
For time:
21-15-9
Cal Bike
DB Deadlifts – tough
DB push press
*10 min time cap
Rest 3-4 mins
For time:
30-20-10
Wall balls
No push up Burpees onto 45# plate
*10 min time cap
Rest 3-4 mins
For time:
50 Box jumps
50 Ball slams
100 plate sit ups (15#)
*10 min time cap

MUSCLE
A1. Incline DB Bench press @22×1 x 8-12 tough reps x 3 sets
Rest 30 sec
A2. Lying Chest flies @20×1 x 8-10 good reps x 3 sets
Rest 30 sec
A3. Banded Tricep press down standing @30×1 x 12-15 reps x 3 sets
Rest 30 sec
B1. Banded Strict pull ups @20×1 AMRAP Unbroken x 3 sets
Rest 30 sec
B2. DB lying lat pull over @20×1 x 10-15 reps x 3 sets
Rest 30 sec
B3. Banded pull aparts @20×1 x 10-15 tough reps x 3 sets
Rset 30 sec
C. finisher if time:
30 sec HEAVY farmers walk
10 sec rest
30 sec HEAVY Front rack carry KB
15 sec rest
30 sec KB DB OH Carry tough
30 sec rest
X 3-4 sets