Monday
AMRAP 30 with a Partner
You-Go-I-Go each round
3 Power Cleans
6 Chest to Bar Pull-Ups
9 Push-Ups
** Power clean weight shall increase every three rounds for each partner
Tuesday
On a 30 min Running Clock…
3 Rounds for Time
6 Burpee Box Jump-Overs, 24/20
10 Thrusters, 95/65
** Rest 2:00 **
3 Rounds for Time
6 Burpee Box Jump-Overs, 24/20
8 Thrusters, 115/85
** Rest 2:00 **
3 Rounds for Time
6 Burpee Box Jump-Overs, 24/20
6 Thrusters, 135/95
** Rest 2:00 **
3 Rounds for Time
6 Burpee Box Jump-Overs, 24/20
4 Thrusters, 155/105
Wednesday
10 Rounds of Zone 2 work
45 sec Row
15 sec Rest
45 sec Bike
15 sec Rest
100-150m Run
15 sec Rest
Thursday
EMOM 10
M1: 100ft Overhead Double KB/DB Carry
M2: 50m Farmers Carry, HEAVY
5 Rounds for Time (20 min cap)
20 Abmat Sit-Ups
2 Rope Climbs
** Rest 2 mins **
5 Rounds for Time
20 Alternating DB Snatches, athelte’s choice
2 Rope Climbs
Friday
4 Rounds for Time
400m Run
8 Double DB Box Step-Up and Overs, 50s/35s; 24/20
Rest 1 min
8 Double DB Box Step-Up and Overs
400m Run
Rest 1 min
Saturday
TBD
Sunday
Go outdoors and use your fitness.
