Monday
EMOM x 8
1 HEAVY Bench Press. 85%+
3 Rounds for Time (17 min cap)
100 Double Unders
50 Alternating DB Snatches, 50/35
25 Toes To Bar
Tuesday
Every 2:30 for 6 rounds
3 Front Squats@65%
+
5 Back Squats@75%
*** Add/Reove plates as necessary between movements
AMRAP 12
15 Slam Balls
12 Single DB Box Step Up Overs, 50’s/35’s
100m run with Slam Ball
Wednesday
5 Rounds
5:00 Work/2:00 Rest
500/450m Row (400m Run/30/25 Cal Bike)
15 Unbroken Push Press, 95/65
12 Barbell Front Rack Step Back Lunges, 95/65
Max Burpee Pull Ups in remaining time
Thursday
AMRAP 30
400m run/500m row/30/25 calorie bike
20 Single Arm Landmine Strict Press
20 Paloff Press
1 set of Barbell “21’s”
100ft Lid Walk
Friday
Every 1:30 for 8 rounds
For Weight
2 Power Cleans
1 Jerk
For Intensity
Every 1:30 for 8 rounds
2 Power Cleans
4 Bar Facing Burpees
6 Calorie Bike
For time (15 min cap)
21-18-15-12-9-6-3
Power cleans, 95/65
Ring Dips
Saturday
Teams of 2 (14 min cap)
P1 – Row/P2 – Rests; switch every minute
GOAL: 3000m Row
** Rest 5 min **
10 min Up-Ladder, Han-SOLO
3 Sumo Deadlifts, 75/55
3 Lateral Box Jump-Overs, 24/20
3 V-Ups
* Add 2 Reps Each Round
Sunday
Go outdoors and use your fitness.
