MONDAY
Score Time
3 rounds for time:
30/20-cal Echo bike
30 KB snatches 53/35
20 burpees
-switch arms as often as you like for KB S
TC 15
5×12
rest 2 mins
TUESDAY
7×8
EMOM 7
8 reps
stay at 60%
4 min rest
7×5
EMOM 7
5 reps
stay at 60%
4 min rest
7×5
EMOM 7
5 reps
stay at 60%
WEDNESDAY
Score Rounds
AMRAP 28
20 cal row
20 burpee over rower
20 stat. back rack lunges 95/65
-add 10 reps to each movement, every round
THURSDAY
Score Time
6 rounds, each for time:
1200/1000-m concept2 bike
– Rest 1:30 between rounds.
– Log each round; score is total run time.
FRIDAY
Score Time
Every 3:00 for 8 rounds:
250/200m row/run
8 weighted box step overs 2×50/35 24/20
– Record the time for each round.
SATURDAY
8:15am skill/strength
9:15am team workout
