Monday

Part A
AMRAP 6:00
ME Burpee Box Jump Over @ 24/20"

Part B
15:00 Running Clock
- 1 Round -
1000m Row
- 1:00 Rest, then AMRAP in remaining time -
12 L Arm DB Power Clean @ 22.5/15kg
12 L Arm DB Push Press @ 22.5/15kg
8 Deadball Over Shoulder @ 55/35kg
12 R Arm DB Power Clean @ 22.5/15kg
12 R Arm DB Push Press @ 22.5/15kg
8 Deadball Over Shoulder @ 55/35kg
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
2 REFT
800m Run
1:1 Rest
* Boost it and try to hold on for the second one
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
9 – 12 – 15 – 18 – 21 – 24 – 27 – 24 -21 – 18 – 15 – 12 – 9
Cal Assault Bike
15 – 15 – 15 – 15 – 15 – 15 – 15 – 15 – 15 – 15 – 15 – 15 – 15
Double Under
* When you hop on the Bike make sure you do the full amount of Cals, no doubt when you hopped off the wheels kept turning and you gained an extra Cal…? So add on from there

Thursday

Friday

Part A
5 RFT
1000m Run
1:00 Rest
* Time minus your rests should be under your best 5km time

Part B
1 RFT
20 Cal Assault Bike
200m Run
20 Cal Assault Bike
* Do this after Part A, go hard!
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
AMRAP 7:00
15/10 Cal Row
15 UB KB Swing @ 24/16kg
* Only complete if you are NOT following the Athlete Program

Part B
1 RFQ
30:00 Assault Bike or Ski Erg @ 75% MHR
* Quality cardio