Monday
30 Rounds for Time (35 min cap)
5 Hang DB Squat Cleans, 40s/25s
3 Box Jumpss 30/24
1 Ring Muscle-Up
Tuesday
E3MOM x 5
30 second HS Hold
8-12 Strict Pike Push-Ups
3 Sets (20 min cap)
15/12 Calorie Row/Ski/Bike
25 Ab Mat Sit-Ups
20 DB Bench Press, 50s/35s
25 Ab Mat Mat Sit-Ups
15/12 Calorie Row/Ski/Bike
** Rest 2:00 between sets **
Wednesday
E2MOM x 6
3 Tempo Snatch Grip Deadlifts
For time (15 min cap)
250m Row
20 Hang Power Snatches, 75/55
250m Row
20 Hang Power Snatches, 75/55
250m Row
20 Hang Power Snatches, 75/55
250m Row
Thursday
For time with a partner
800m Farmers Carry, heavy
** Switch as deisred
*** Rest 2 mins ***
400m Backwards Sled Drag
** Switch as deisred
*** Rest 2 mins ***
on an 8 min clock…
Partner 1: AMRepBox Step-ups, bodyweight
Partner 2: AMRep Lunges, bodyweight
** Switch as deisred
Friday
EMOM 10
M1: 3 Push Press+1 Push Jerk
M2: 45 sec max empty BB biceps Curls
From 0:00 to 10:00 complete…
3 Rounds for time
15/12 Calorie Bike
12 Thrusters, 95/65
*** Rest the remainder of the 10:00 ***
From 10:00 to 20:00
Repeat
Saturday
TBD
Sunday
Go outdoors and use your fitness.
