Workouts week 9

Monday

Lunch workout:

In buddy for time:

30 KB swings

30 Step outs

30 Legraises

30 Deadlifts

30 KB squats

30 Ab killers

30 KB push press

30 Slamballs

30 Push ups

30 Burpees

TC: 18 min

 

Strength and conditioning

In buddy for time:

100 KB swings

100 Step outs

100 Legraises

100 Deadlifts

100 KB squats

100 Ab killers

100 Push press

100 Slamballs

100 Push ups

100 Burpees

TC: 45 min

 

Tuesday

Lunch workout:

AMRAP 15 Min

Buddy 1: 250 meter row

Buddy 2: 10 Deadlifts,10 KB squat, 10 KB push press, 10 burpees

*note: Both buddies have to be finished before alternating exercises.

 

Strength and conditioning

AMRAP 25 Min

Buddy 1: 750 meter run

Buddy 2: 30 Deadlifts, 20 Squat clean, 10 Push press, 30 Burpees

*note: Both buddies have to be finished before alternating exercises.

 

Wednesday

Lunch workout

Get as many KG as possible in buddy team

Benchpress 25/40kg

Deadlift 40/70kg

Squat 35/60kg

TC: 21 min

 

Strength and conditioning

Get as many KG as possible in buddy team

Benchpress 25/40kg

Deadlift 40/70kg

Squat 35/60kg

TC: 32 min

 

Thursday

Lunch workout:

3 rounds for time in budy team:

600M row

50 Deadlifts

26 Burpee to Box Jump

40 thrusters
TC: 21 min

 

Strength and conditioning

3 rounds for time in budy team:

1000M row

80 Deadlifts

50 Burpee to Box Jump

80 thrusters

50 Burpee to pull up

80 Squat cleans

50 Push press

TC: 40 min

 

Friday

 

Lunch workout

In buddy team:
Take a gamble during this workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11.

  • Hearts = Front squat

  • Diamonds = Ring dips

  • Spades = Push press

  • Clubs = Bent Over row

  • Joker= 40 Burpees

TC: 20
Strength and conditioning
In buddy team:
Take a gamble during this workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11.

  • Hearts = Front squat

  • Diamonds = Ring dips

  • Spades = Push press

  • Clubs = Bent Over row

  • Joker= 40 Burpees

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