*Proper technique must be taught before doing any of these workouts*
Day 1:
For Time:
Run 200m
15, 12, 9 Reps of:
Squats
Push-Ups
Ring Rows
Run 200m
Day 2:
10-1 Reps for Time:
Deadlift
Push-Press
Day 3:
AMRAP 8:
Row 100m
5 Pull-Ups
10 Sit-Ups
Day 4:
3 RFT of:
Run 200m
20 Lunge Steps
8 Burpees
Day 5:
5 RFT of:
4 KTE
8 Box Jumps
Day 6:
AMRAP 10:
5 Wallball
5 Push-ups
5 Ring Rows
Day 7:
10-1 Reps for time:
Hang Power Clean
Sit-ups (GHD if ready)
Day 8:
For Time:
Run 400m
20 Lunge Steps
20 Jumping Pull-ups
20 Thrusters
20 KTE's
20 Med Ball Ground to Overhead
Row 400m
Day 9:
5 RFT of:
10 KB Swings
5 Dips (ring dips if ready)
Day 10:
AMRAP 8:
1 Rope Climb
10 Burpees
Day 11:
For Time:
Row 1000m
*Every minute do 3 Hang Power Snatches
Day 12:
Run 200m, then:
15, 12, 9 reps of:
Squats
Push-Ups
Ring Rows
Then:
Run 200m