DAY 1

FOR TOTAL ROUNDS & REPS

3 RDS OF

8 MIN AMRAP + 3 MIN REST BETWEEN RDS

8 OFFSET PUSH UP

8 DUMBBELL DEADLIFT (LIGHT)

8 HOLLOW CRUNCH

8 DUMBBELL SQUAT (LIGHT)

*CRUISE SPEED!! TRY TO KEEP MOVING AT A STEADY PACE WITHOUT BURNING OUT

*AMRAP = AS MANY ROUNDS AS POSSIBLE

*** EXTRA CREDIT ***

10 MIN ROW

THEN…

DUMBBELL OVERHEAD PRESS

4RDS X MAX REPS (LIGHT)

*10 SEATED LAT PULL AFTER SETS

DAY 2

FOR COMPLETION (W/ PENALTY)

24 RDS - EVERY MIN ON THE MIN

30FT X 3 SHUTTLE SPRINT

4 BURPEE

*PENALTY - 200M ROW AT END OF WORKOUT FOR EACH RD YOU DON'T FINISH BEFORE THE MIN, TO BE DONE AT END OF 24 RDS

*TIME LEFT AT END OF THE MIN AFTER COMPLETING RUNS AND REPS IS YOUR REST, FIND A PACE THAT BUYS YOU TIME TO BREATHE!!

*** EXTRA CREDIT ***

10 MIN BIKE

THEN…

DUMBBELL SQUAT

12-9-6-3-6-9-12, THEN

2 MIN MAX BOX STEP UP

DAY 3

FOR TIME

800M RUN

THEN…

COMPLETE / BREAK UP ANY WAY POSSIBLE

60 LEG RAISE (HANGING OR ROMAN CHAIR)

90 KETTLEBELL HIGH PULL

THEN…

800M RUN

*** EXTRA CREDIT ***

10 MIN RUN

THEN…

DUMBBELL BENCH PRESS - 2RDS OF

10 REPS @ MEDIUM

15 REPS @ LIGHTER

20 REPS @ LIGHTEST

DAY 4

FOR MAX REPS

4 RDS OF

1 MIN WORK / 1 MIN REST

BUDDY PUSH UP

SQUAT (BOOTY-TO-BENCH)

SIT UP

VERT JUMP

*ROTATE THRU MOVEMENTS UNTIL ALL 4 RDS COMPLETED

*** EXTRA CREDIT ***

10 MIN ROW

THEN…

DUMBBELL DEADLIFT + SIT UP

2 RDS X 8 REPS LIGHT

4 RDS X 4 REPS MEDIUM

6 RDS X 2 REPS HEAVIER

DAY 5

FOR MAX REPS

12 RDS - 150M ROW / :40 SEC REST

THEN…

12 RDS - :40 SEC RUN / :40 SEC WALK

*FIND A SOLID PACE FOR THE 150M ROWS & :40 SEC RUNS AND TRY TO MAINTAIN THRU ALL RDS

*THIS IS MEANT TO BE BROKEN UP, COMPLETE THE ROW PORTION INSIDE THEN GO TO A TRACK / ROAD AND DO THE RUN PORTION

*** EXTRA CREDIT ***

10 MIN BIKE

THEN…

DUMBBELL OVERHEAD PRESS

*LIGHT —> HEAVY —> LIGHT

12-9-6-3-6-9-12

THEN…

2 MIN MAX DUMBBELL BENT OVER ROW

DAY 6

FOR TIME

12 —> 1 REPS OF

BIKE CAL

DUMBBELL PRESS

LEG RAISE (HANGING OR ROMAN CHAIR)

*DO 12 REPS OF ALL MOVEMENTS, THEN 11 OF EACH, THEN 10, ETC ETC UNTIL YOU FINISH 1'S

*** EXTRA CREDIT ***

10 MIN RUN

THEN…

DUMBBELL SQUAT - 2RDS

15 REPS @ MEDIUM

20 REPS @ LIGHTER

25 REPS @ LIGHTEST

DAY 7

FOR ROUNDS & REPS

COMPLETE 2 RDS OF

10 MIN AMRAP + 4 MIN REST BETWEEN RDS

10 PUSH UP TO PLATE

10 BOX STEP UP / JUMP

10 KETTLEBELL HIGH PULL

*USE A 25LB PLATE FOR PUSH UPS - CHEST TOUCHES PLATE

*GOAL IS TO MATCH OR BEAT TOTAL REPS FOR BOTH RDS, PACE IT!!

*AMRAP = AS MANY ROUNDS AS POSSIBLE

*** EXTRA CREDIT ***

10 MIN ROW

THEN…

DUMBBELL BENCH PRESS + SIT UP

2 RDS X 8 REPS LIGHT

4 RDS X 4 REPS MEDIUM

6 RDS X 2 REPS HEAVIER

DAY 8

FOR TOTAL SIT UPS

24 RDS - EVERY MIN ON THE MIN

4 DUMBBELL THRUSTERS

4 DUMBBELL DEADLIFT

MAX REP SIT UP

*FIND A PACE AND HOLD IT AS LONG AS POSSIBLE

*USE A BENCH (FOR SQUAT DEPTH) AND LIGHT WEIGHT FOR THE THRUSTERS

*** EXTRA CREDIT ***

10 MIN BIKE

THEN…

DUMBBELL DEADLIFT

4RDS X MAX REPS UNBROKEN (LIGHT)

*8 LUNGES L&R AFTER SETS

*UNBROKEN = CONTINUOUS MOVEMENT (NO BREAK IN MOTION) UNTIL “FAILURE”

DAY 9

FOR TIME

8 RDS OF

200M ROW

8 HOLLOW CRUNCH

12 KETTLEBELL SWING

20 JUMP ROPE

*FIND A PACE AND GET'ER DONE!

*** EXTRA CREDIT ***

10 MIN RUN

THEN…

DUMBBELL OVERHEAD PRESS - 2RDS

10 REPS @ MEDIUM

15 REPS @ LIGHTER

20 REPS @ LIGHTEST

DAY 10

FOR TIME

4 RD

6 MIN CAP EACH RD + 2 MIN REST BETWEEN RDS

600M RUN

MAX REP BURPEES

*YOU HAVE 6 MINS TO RUN 600M THEN COMPLETE MAX REPS BURPEES

*** EXTRA CREDIT ***

10 MIN ROW

THEN…

DUMBBELL SQUAT + SIT UP

2 RDS X 8 REPS LIGHT

4 RDS X 4 REPS MEDIUM

6 RDS X 2 REPS HEAVIER