8 min AMRAP
– 200m run (about 40-60 sec of running)
– 8 heavy object thrusters
– 8 lemon squeezes or hanging knee raises
R4M
8 min AMRAP
– 30 double unders, 60 single unders, or 30 lateral hops
– 10 supermans
– 10 hand release push-ups
R4M
8 min AMRAP
– 200m run (sub in 40 sec of other cardio equipment)
– 12 heavy object or banded Romanian deadlifts
– 12 heavy object Russian twists
A) 3-4 sets:
– 10-20 DB floor press
– 10-20/side bent over rows with heavy object
No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm.
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
– weighted object ground to overhead
– weighted object goblet squats
– abmat sit-ups (scale up by holding object)
*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.
*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.
***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.
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