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Monday

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Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Push Press

STATION 2

Max DB Sumo Deadlift

STATION 3

Max Flutter Kicks

STATION 4

Max DB Floor Press

Sunday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row 500m (rest remainder)

STATION 2

25 Burpees (rest remainder)

STATION 3

2:00 Max Plank

(every break = 10 sit-ups)

STATION 4

2:00 Max Wall Sit

(every break = 10 lunges)

Friday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max WB Ground to Overhead

STATION 2

Max Up-Downs

STATION 3

Max Box Step-ups

STATION 4

Max Cal Row

Thursday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Air Squats

1:30 Max Plank

STATION 2

1:30 Max Push-ups

1:30 Max Squat Hold

STATION 3

1:30 Max Lunges

1:30 Max Tuck Hold

Wednesday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

FOR TIME

50 Sit-ups

25 Burpees

(rest remainder)

STATION 2

Recovery Bike @ Moderate Pace

STATION 3

FOR TIME

50 Burpees

25 Sit-ups

(rest remainder)

STATION 4

Recovery Bike @ Moderate Pace

Tuesday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Bike Sprint

1:00 Max Push-ups

STATION 2

1:30 Row or Bike @ Moderate Pace

STATION 3

:30 Bike Sprint

1:00 Max Push-ups

STATION 4

1:30 Row or Bike @ Moderate Pace

Monday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

20 Mountain Climbers

10 DB Deadlifts

STATION 2

AMRAP

40 Double Unders

10 DB Push Press

STATION 3

AMRAP

:30 Plank

10 DB Russian Swings

STATION 4

AMRAP

:30 Hollow Hold

10 DB Lunges

Saturday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Distance Run, Bike or Row

STATION 2

AMRAP

4 DB Lunges

4 DB Hang Power Clean

STATION 3

Max Distance Run, Bike or Row

STATION 4

AMRAP

4 DB Curl

4 DB Strict Press

Friday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

4 DB Alt. Snatch

4 Push-ups

STATION 2

400m Run then…

Max Hollow Hold

STATION 3

AMRAP

4 DB Alt. Snatch

4 Push-ups

STATION 4

400m Run then…

Max Plank Hold

Thursday

By: 0

Double Barrel Fitness – Auxillary

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

10 Step-ups then…

Max DB Thrusters

STATION 2

10 DB Deadlifts then…

Max DB Thrusters

STATION 3

Recovery Bike (Easy)

STATION 4

Max Distance Bike (Hard)