PATH B FITNESS

MONDAY

WORKOUT DEMO
WARMUP
(1 round)
400m run or 500m row
10 air squats
10 Banded good mornings or empty bar good mornings
10 empty bar front squat or dumbbell front squat
10 banded good mornings or empty bar good mornings
10 empty bar front squat or dumbbell front squat
10 banded good mornings or empty bar good mornings

STRENGTH WORK
(8 ROUNDS FOR MAX REPS)
:30 seconds max reps Dumbbell squats (dumbbell in each hand)
:30 seconds REST
:30 seconds max reps Dumbbell deadlifts (dumbbell in each hand)
:30 seconds REST

LEVEL 1: 🚹35#/🚺20#
LEVEL 2: 🚹50#/🚺35#
LEVEL 3: 🚹60#/🚺40#
LEVEL 4: 🚹70#/🚺50#


CONDITIONING WORK
(4 rounds for time)
400m run or 500m row
21 Single DB thruster
12 Dumbbell sumo deadlifts high pull (SDHP)

LEVEL 1: 🚹20#/🚹10#
LEVEL 2: 🚹30#/🚹20#
LEVEL 3: 🚹40#/🚹25#
LEVEL 4: 🚹50#/🚹35#

EXTRA WORK
(EMOM x 10)
Even MIN: 12 alternating Dumbbell lunges
ODD MIN: 12 Dumbbell straight leg deadlift

LEVEL 1: 🚹15#/🚺10#
LEVEL 2: 🚹30#/🚺20#
LEVEL 3: 🚹40#/🚺25#
LEVEL 4: 🚹50#/🚺35#

TUESDAY

WORKOUT DEMO
WARMUP
(AMRAP in 5 minutes)
10 Dumbbell push press (light)
10 Dumbbell bent over rows (light)
20 alternating pull up plank shoulder taps

EMOM SKILL WORK
(EMOM x 10)
EVEN MIN: 20 mountain climbers + 30ft bear crawl
ODD MIN: 12 dips (SUB: bench dips)

CONDITIONING WORKOUT
(AMRAP in 10)
10 Dumbbell push press
10 alternating Dumbbell hang power snatch
10 box jumps (SUB: jump over anything)

LEVEL 1: 🚹20#/🚺10#
LEVEL 2: 🚹30#/🚺20#
LEVEL 3: 🚹40#/🚺25#
LEVEL 4: 🚹50#/🚺35#

EXTRA WORK
(AMRAP in 15)
10 hollow rocks
10 superman rocks
:20 sec plank hold

WEDNESDAY

WORKOUT DEMO
WARMUP
(3 rounds)
5 burpee broad jumps
10 sit ups
15 air squats

EMOM WORK
(EMOM x 20)
EVEN MIN: 20 double under (SUB: 30 single) + 10 toes 2 bar
ODD MIN: Full min farmer carry hold
(SUB: 30 single under, SUB: hanging leg raise or V-ups)

LEVEL 1: 🚹20#/🚺10#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
LEVEL 4: 🚹70#/🚺50#

CONDITIONING WORK
(For Time)
20 Dumbbell squat cleans
400m run or 500m row

LEVEL 1: 🚹25#/🚺10#
LEVEL 2: 🚹40#/🚺25#
LEVEL 3: 🚹50#/🚺35#
LEVEL 4: 🚹70#/🚺50#

EXTRA WORK
(5 rounds)
10 each of front delt raises + lateral raises + rear delt raises
30ft right arm overhead carry
30ft left arm overhead carry
REST 1:30

LEVEL 1: 🚹20#/🚺10#
LEVEL 2: 🚹15#/🚺15#
LEVEL 3: 🚹40#/🚺25#
LEVEL 4: 🚹50#/🚺35#

THURSDAY

WARMUP
(1 round)
400m run or 500m row
20 high knees
20 butt kickers
20 skips
20 left shuffle
20 right shuffle
20 hops
10 per leg, leg swing front + back
10 per leg, leg swings side to side
:30 sec calf stretch per leg

PART A
(6 rounds)
1000m row or 800m run
Rest :30 sec
Between rounds


PART B
STRETCH video

EXTRA WORK
NONE

FRIDAY

WORKOUT DEMO
WARMUP
500m row or 400m row
THEN
(3 rounds)
10 KB/DB swings (light)
10 push ups
10 alternating lunges

EMOM STRENGTH WORK
(EMOM x 15 minutes)
MIN 1: 10 Dumbbell floor press @as heavy as possible
MIN 2: 10 Dumbbell bent over barbell rows @same weight as floor press
MIN 3: REST

CONDITIONING WORK
(FOR TIME)
100 double under
75 sit ups
50 pullups (SUB: banded, inverted/ring rows or upright rows)
25 HSPU (SUB: feet or knees on box)

LEVEL 1: 200 single under or line jumps
LEVEL 2: 50 double under
LEVEL 3: 75 double under

EXTRA WORK
(20-15-10)
Bent over rear delt fly
DB bench (SUB: floor press)
Rest 1:00 after each round

LEVEL 1: 🚹10#/🚺5#, 🚹20#/🚺10#
LEVEL 2: 🚹15#/🚺10#, 🚹35#/🚺20#
LEVEL 3: 🚹20#/🚺10#, 🚹40#/🚺25#
LEVEL 4: 🚹25#/🚺15#, 🚹50#/🚺35#

SATURDAY

WORKOUT DEMO
WARMUP
(3 rounds)
:30 sec inchworm w/ push up
:30 sec LT right side plank
:30 sec LT left side plank
:30 sec Rest

SKILL STRENGTH WORK
(EMOM x 12 Minutes)
MIN 1: :30 sec hand stand hold (SUB: feet on box)
MIN 2: :30 sec Dead hang from pull up bar (SUB: Farmer hold)
MIN 3: 100m run or 150m row

CONDITIONING WORK
(5 rounds for time)
30 Dumbbell push press
15 Burpees over dumbbell

LEVEL 1: 🚹15#/🚺10#
LEVEL 2: 🚹20#/🚺15#
LEVEL 3: 🚹30#/🚺20#
LEVEL 4: 🚹40#/🚺25#

EXTRA WORK
(50-40-30-20-10 reps for time)
Alternating v- ups
Banded good mornings
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