Monday
12min AMRAP
20 Wall Balls
10 Jumping Lunges e/s
20 BFSU
Tuesday
4 Rounds for Time
10 Pull Ups
1 minute wall Sit
10 KB Snatch each side
40 DU
20 Second plank Hold
Wednesday
12min AMRAP
20 Box Jumps
20 Wall Balls
10 Jumping Lunges e/s
Thursday
4 Rounds for Time
800m Run
10 Pull Ups
20 Fr Rack Walking Lunges
15 Push Ups
20 Second handstand Hold
Friday
5 Rounds for Time EMOM 2 Burpees
15 Box Jumps
20 Butterfly Sit Ups
20 DU
MONDAY
15 minute AMRAP of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″ / 20″)
TUESDAY
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WEDNESDAY
FOR TIME: 800m Run
30 Deadlifts 225/165
30 OTB Burpees
30 Squat Jumps
800m Run
*20min Time Cap
LII: 185/135.
LI: 600m runs okay. DL weight of choice. Step over bar. Air squats.
THURSDAY
Dynamic WARM UP
2 rounds:run 500 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 re negade rows per arm at weight of choice. :60 double under practice.
*Move through it at your own pace this is a warm up
Dynamic Warm Up Demos
EMOM for 10 minutes of:
5 Renegade Rows Per Arm 50/35
12 Double Unders
SUB 1: 40/25.
SUB 2: Renegade row weight of choice. :20 Max DU or single unders.
FRIDAY
WARM UP
2 rounds: run 400 :30 arm circles forward and backward pinkies up. 10 PVC pass throughs. 10 pushup walk outs. 10 toe touches per leg. 5 BB clean and jerks.
*Move through it at your own pace this is a warm up
WOD
” Grace ”
For time:
30 Clean and Jerks 135/95
*8min Time Cap
sub 1:115/75.
sub 2: Barbell weight of choice.
Warm up–run 4 minutes–12-7-5 of pvc thrusters, push ups, hollow rocks
WOD Complete 21-15-9 reps of the following 3 exercises for time
Med Ball Slams
Weighted Sit Ups
Tuesday
Run minutes, 2 rounds 10 each of Russian kbs, goblet squats, scissors
5 Rounds for Time EMOM 2 Burpees
45 KB Swings
20 Butterfly Sit Ups
Wednesday run 800m , x2 of 12 each push ups, step ups, speed skaters
Wod
12min AMRAP
20 Box Jumps
20 DU
20 Push Press
Thursday
Run 3 minutes, x2 lengths lunges, 14 each step ups, paralette dips, kbs
WOD Complete 4 Rounds for Time
30 Air Squat
20 Box Jumps
5 Muscle Ups
5 HSPU
Friday run 3 minutes, x2 of 200 m farmer carry with kb, 14 lunges, 20 mtn climbers, 12 hollow rocks
5 Rounds for Time EMOM 2 Burpees
25 KB Swings
15 Box Jumps
10 Donkey Kicks
Monday
Warm up…run 400m. Push ups.. med ball cleans…ring rows … squats
Complete 21-15-9 reps of the following 3 exercises for time
Tuesday warm up….run 3 minutes…step ups…ring riws.. med ball cleans…goid mornings…plank jacks
4 Rounds for Time
10 Shoulder to Overhead
20 Fr Rack Walking Lunges
15 Push Ups
20 KB Swings
20 Second Handstand Hold
Wednesday.. warm up.. jumpripe 2 minutes.. hop…skip.. broad jump.. bearcrawl…ring rows..stepups..pvc thrusters
4 Rounds for Time
800m Run
10 Pull Ups
1 minute hollow rocks
20 Fr Rack Walking Lunges
20 Wallballs
Thursday —warm up.. run 4 minutes…mtn climbers…step ups…puah ups.. hip thrusts
-12min AMRAP
10 Burpees
10 Jumping Lunges e/s
20 BFSU
FRIDAY –warm up… 3 minutes jumprope.. hop…skip. bearcrawl.. good mornings..med ball cleans.. mtb climbers
.-10 Min AMRAP
Run 400m
10 Medball Slams
20 BFSU
Daily extras
Thursday
Warm up-
-jumprope 200 singles
Hop -skip -broad jump-lunges-hip thrusts–push ups–wall balls—step ups–med ball cleans
4 Rounds for Time
800m Run
12 Burpees
10 Shoulder to Overhead
20 Fr Rack Walking Lunges
20 KB Swing
Be Extra
DEMONFIT 