DO ONE WORKOUT EVERY OTHER OTHER DAY FOR BEST RESULTS.
ENJOY!!!
*MORE WORKOUTS ADDED SOON
DAY 1 PREP
WORKOUT
6 ROUNDS OF
4 MIN CAP
400M RUN
THEN…
4 MIN AMRAP
4 PULL UP
8 PUSH UP
12 AIR SQUAT
*SET A CLOCK FOR 4 MIN INTERVALS
*REST WITH REMAINING TIME AFTER 400M RUNS THEN START AMRAP WHEN NEXT INTERVAL BEEPS
*NO REST PERIOD BETWEEN ROUNDS
*SCORE IS TOTAL AMRAP RDS + REPS. COMMENT SCORES BELOW
DAY 2 PREP
WORKOUT
COMPLETE ANY WAY POSSIBLE FOR TIME
1 MILE RUN or 2000M ROW or 50 BIKE CAL
60 PULL UP
120 PUSH UP
240 AIR SQUAT
*BREAK UP AND ALTERNATE MOVEMENT REPS / DISTANCES HOWEVER YOU SEE FIT UNTIL ALL REPS / DISTANCES ARE COMPLETE
*POST TIMES AND YOUR REP BREAKDOWN IN COMMENTS BELOW
DAY 3 PREP
WORKOUT
5 MIN EMOTM
100FT RUN or 60ft SLED PUSH
MAX REP BURPEE TO TARGET
2 MIN REST, THEN…
5 MIN EMOTM
100FT RUN or 60ft SLED PUSH
MAX REP WALKING LUNGE
2 MIN REST, THEN…
5 MIN EMOTM
100FT RUN or 60ft SLED PUSH
MAX REP RING ROW
2 MIN REST, THEN…
5 MIN EMOTM
100FT RUN or 60ft SLED PUSH
MAX REP BOX JUMP OVER 20”/24”
*SLED WEIGHT = 25#/45#
*SCORE IS TOTAL REPS COMPLETED, BRAG BELOW IN COMMENTS.
DAY 4 PREP
WORKOUT
“MINI MURPH”
COMPLETE IN ORDER FOR TIME
800M RUN
150 AIR SQUAT
100 PUSH UP
50 PULL UP
800M RUN
*DO NOT PARTITION, PANSIES…
*COMMENT TIMES AND WORST MOVEMENT IN COMMENTS
DAY 5 PREP
WORKOUT
FOR TIME
:30 WORK - :30 REST/TRANSITION
50 CHEST-2-BAR PULL UP
100 OFFSET PUSH UP
200 PLATE SQUAT
THEN…
1 MILE RUN or 2000M ROW or 50 BIKE CAL
*DO AS MANY REPS AS POSSIBLE DURING THE :30SEC WORK PERIODS, TRANSITION MOVEMENTS EVERY REST PERIOD UNTIL ALL REP COUNTS ARE ZERO
DAY 6 PREP
WORKOUT
10 MIN LADDER 1,2,3…
BURPEE TO TARGET
REVERSE LUNGE L&R
2 MIN REST, THEN…
10 MIN LADDER 1,2,3…
STRICT PULL UP
BROAD JUMP (NOT BUNNY HOP)
2 MIN REST, THEN…
10 MIN LADDER 1,2,3…
AIR SQUAT
ONE* 20FT OUT & 20FT BACK SPRINT AFTER EACH REP COUNT, DON'T INCREASE
*POST EACH AMRAP SCORE TO COMMENTS
DAY 7 PREP
WORKOUT
TABATA - FOR TOTAL REPS
8 ROUNDS PER MOVEMENT
:20sec WORK/:10sec REST
*2 MIN REST BETWEEN MOVEMENTS
JUMPING PULL UP
50 FT SPRINT
HAND RELEASE PUSH UP
50 FT SPRINT
AIR SQUAT TO MEDBALL
50 FT SPRINT
*STOP AND START THE SPRINTS WHEREVER THE BELL RINGS, DON’T “WALK THRU” FOR EXTRA DISTANCE -> 50FT = 1 REP
*POST SCORES IN COMMENTS