LET’S GET PHYSICAL

A1. Double Kettlebell Gorilla Row
4 | 8 - 12 | 0"
A2. Deficit Push Up
4 | 8 - 12 | 3"

B. 4 rounds of 4 minutes on 2 minutes of
30/24 Calorie (Alternate Ski/Row)
20 7.5 m Shuttle Runs
then max effort Burpees over Box in remaining time

LET’S GET PHYSICAL

A1. Alternating Double KB Front Rack Step Ups
5 | 12 | 0"

A2. Strict Press
5 | 8 | 3"
4 Rounds of 3:30 on/1:30 off of
45/36 Calorie Row
then in remaining time max effort toes to ba

LET’S GET PHYSICAL

A. Bench Press Waves
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 85/89/94% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 60% 1RM

B. 4 minutes on/1 minute off for 4 rounds
Round 1
20/15 Calories Ski Erg
75 Double Unders
Round 2
20 A Jumps
8 x 10 m Shuttle Runs

LET’S GET PHYSICAL

A1. Double Kettlebell Front Squat
5 | 12 | 0"
A2. Strict Pull Up
5 | Max Effort | 2"

B. In Groups of 4 for 3 Rounds of 1:00 on/ 0:15 off
1st minute : 17/14 Cal Echo Bike
2nd minute : 20 Box Jump Overs 24/20 "
3rd minute : 24 Shoulder to Overhead 50/35 kg
4th minute Rest

LET’S GET PHYSICAL

A. Bench Press Waves
5-3-1 Bench Press, 75/80/85% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 70% 1RM

B. 20 minute Alternating EMOM of:
1st minute : 50 second Sandbag Hold
2nd minute : Ski Erg Calorie
3rd minute : Double Kettlebell Overhead Carry
4th minute : Weighted Russian Twists
5th Minute Rest
*Devils Press for athletes who didn't train during the week.

LET’S GET PHYSICAL

A. Bench Press Waves
5-3-1 Bench Press, 72/77/82% 1RM, rest between sets is time it takes to change plates
rest 3:00

5-3-1 Bench Press, 77/82/87% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 70% 1RM

B. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"

LET’S GET PHYSICAL

A. Overhead Walking Lunges
5 | 12 | 2"
*Athletes to find a heavy 10 m effort

B. 4 Rounds 3 minutes on/2 minutes off of:
12 Thrusters 45/30 kg
9 Bar Facing Burpee
6 Hang Power Snatches
then in remaining time max effort Wall Balls

LET’S GET PHYSICAL

A. Overhead Walking Lunges
5 | 12 | 2"

*Athletes to find a heavy 10 m effort

B. 14 minute AMRAP of:
21 Wall Ball
15 Deadlifts 80/55 kg
9 Double Dumbbell Box Step Over 22.5/15 kg

LET’S GET PHYSICAL

A1. Double Dumbbell Bench Press
4 | 15 - 20 | 0"

A2. Single Arm Dumbbell Bent Over Rows
4 | 12 L and 12 R | 3"

B. 6 Rounds of 3 minutes on/1 minute off of:

20/15 Calories
15 Burpees over Parallete Bar
10 x 5 m Shuttle Runs
then in remaining time Max effort Burpee over Parallete Bar

Rounds 1,3 and 5 = Ski Erg 
Rounds 2,4 and 6 = Row

LET’S GET PHYSICAL

A. 5 Rounds each for time of:

15 Double Dumbbell Box Step Overs 22.5/15 kg15 Toes to Bar
25 Wall Balls
15 Toes to Bar
10 Burpee Box Jump Overs 24/20 "

*Leave every 6:00