***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***
A) 3-4 sets:
– 10-15/side rear foot elevated split squats
– 10-15 table or bed sheet rows
B) EMOM x 4-8 sets
1: 10-20 jumping lunges
2: 8-16 alternating DB snatch
3: 40 sec of cardio (jump rope, running 20 seconds out and back, any cardio equipment you might have)
No equipment version: sub DB snatch with NPU burpees
“Just A Cough”
1 round
– 1 mile run
– 50 burpees
+
2 rounds:
– 800m run
– 35 push-ups
+
3 rounds:
– 600m run
– 20 air squats
“Fever Breaker”
5 rounds for time:
– 400m run (run around block, about 2 minutes worth)
– 10 goblet squats (hold anything heavyish)
– 20 mountain climbers
– 30 alternating shoulder taps
“The Mandate”
20 min AMRAP
– 200m run (about 60 seconds worth)
– 10 sit-ups
– 10 push-ups
– 10 air-squats
Fitness
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
R2.5M
5 min AMRAP @ 80-90%
– 30 single unders
– 10 RKB swings
– 10/7 push-ups
R2.5M
Performance
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
R2.5M
5 min AMRAP @ 80-90%
– 20 double unders
– 10 RKB swings (70/44)
– 10/7 push-ups
R2.5M
Fitness
A) E30S x 5 sets each
1: 8 BB or sandbag good mornings
2: 8 DB single arm DB rows L
3: 8 DB single arm DB rows R
4: 20 sec flutter kicks
B) E4M x 4-5 sets @ 80-90%:
– 400 or 300m run
– 40 single unders
– 8 DB hang power cleans
Performance
A) E30S x 20 sets
– 1 power clean @ 70-75%
*Work on timing and footwork for 20 perfect reps
*Should be 5-10lb heavier than last week (this is the final week)
B) E4M x 4-5 sets @ 80-90%:
– 400m run
– 30 double unders
– 3 TnG power cleans
*increase weight on the cleans every set.
Fitness
A) E4M x 4 sets:
– 12 alternating goblet hold forward lunges
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 10 DB thrusters
3: 8 strict pull-ups + 4 burpees
Performance
A) E4M x 4 sets:
– 6 front squats @ 68-72%
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
*for rows prop up bench on two 16” boxes
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 thrusters (95/65)
3: 8 pull-ups + 4 burpees over the barbell
RX+ row 15/12, 155/75 BB, 1-3 MUs.
Fitness
For time with a partner:
– 80 cal row
– 80 DB snatch (50/35)
– 80 wallballs (20/14)
– 600m run (together)
– 80 single arm DB push press
– 80 partner medball toss sit-ups
– 80 cal row
Performance
For time with a partner:
– 100 cal row
– 100 DB snatch (50/35)
– 100 wallballs (20/14)
– 800m run (together)
– 100 single arm DB push press
– 100 lemon squeezes
– 100 cal row