We are posting the weeks warm-up and workout so that you can get after it while on fall break. if you need to modify or have questions just shot us a text 317-733-4604.
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Monday
WARM-UP
AMRAP x 5 MINUTES
10 Strict Press
8 up/down
6 Front Squats
4 Kip Swings
STRENGTH
8-8-8* Strict Press
*Start moderate-heavy and end heavy.
WORKOUT
EVERY 3:00 x 5 SETS
25 Wall Balls (20/14)
20 Toes to Bar
Tuesday
WARM-UP
3 ROUNDS (5:00 CAP)
100m Run
8/6 Cal Row
12 Deadlift
STRENGTH
8-8-8* Deadlift
*Start moderate-heavy and end heavy.
WORKOUT
FOR TIME
600m Run
30/25 Cal Row
30 Deadlift (165/115)
400m Run
20/15 Cal Row
20 Deadlift (185/135)
200m Run
10/8 Cal Row
10 Deadlifts (225/155)
Wednesday
WARM-UP
AMRAP x 5 MINUTES
5 Push-Ups
5 Up-Downs
10 Alt. Groiners
10 Alt. Samson Lunges
STRENGTH
EMOM x 12 MINUTES*
MIN 1 – 15 DB/KB Pullovers
MIN 2 – 15 Bench Press
WORKOUT
4 ROUNDS FOR TIME
20 Front Rack Lunges (95/65)]
20 Up-Downs Over Bar
20 DB Weighted Sit-ups (35/20)
-Time Cap 15:00-
Thursday
WARM-UP
EMOM X 6 MINUTES
MIN 1 – :45 Bike
MIN 2 – :45 Single Unders
MIN 3 – :45 Bike
MIN 4 – :45 Hang Clean
MIN 5 – :45 Bike
MIN 6 – :45 Push Press
STRENGTH
5 SETS 2:00
2 Hang Power Clean +
2 Shoulder to OH
WORKOUT
TABATA
8 SETS (:20 ON / :10 Cal Bike
-Rest 1:00-
EMOM x 5 MINUTES
30 Double Unders
5 Hang Power Clean & jerk (115/75)
-Rest 1:00-
TABATA
8 SETS (:20 ON / :10 Cal Bike
Friday
WARM-UP
AMRAP x 5 MINUTES
8 Air Squats
8 Ring Rows
8 Scap Push-ups
16 Jumping Jacks
STRENGTH
8-8-8* Back Squat
*Start moderate-heavy and end heavy.
WORKOUT
AMRAP x 13 MINUTES
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat (135/95)
3-6-9, and so on…
Burpees