Monday
Every 1:30 for 6 rounds
2 Power Snatches, building
4 Higher Box Jumps
For time (18 min cap)
5-4-3-2-1
Rope Climbs
400m Run
Power Snatch
Overhead Squat
** Snatch/OHS weight based on Part 1 snatch : 50-60-70-80-90%
Tuesday
Every 1:30 for 6 rounds
3 Front Squats, 33X1
3 Rounds for Max reps
1min max Cal Bike
1min max Thrusters, empty BB
1min max Biceps Curls, empty BB
1min max Abmat Sit-Ups
1min REST
Wednesday
Every 12 minutes…
3 rounds for time
20/17 Calorie Row
10 Alternating DB snatches, 55/40
8 Burpee box jump overs, 24/20
In 12 minutes…
2 rounds for time
30/24 Calorie Row
15 Alternating DB snatches, 55/40
12 Burpee box jump overs, 24/20
In 12 minutes…
1 rounds for time
60/50 Calorie Row
30 Alternating DB snatches, 55/40
24 Burpee Box Jump Overs, 24/20
Thursday
For time (32 min cap)
50-40-30-20-10
Double Unders
Ab-Mat Sit ups
Calorie Machine (womens calories, 42-32-24-15-8)
** 100ft farmers carry after each set, 50s/35s
Friday
Every 1:30 for 6 Rounds
Build to 2 Heavy Squat Cleans
For time (15 min cap)
30 Toes to Bar
15 Squat Cleans, 135/95
20 Toes to Bar
10 Squats Cleans, 185/135
10 Toes to Bar
5 Squats Cleans, 225/155
Saturday
For Time with a partner…
Partner 1 – Rows 300/250m
Partner 2 – Chipper
80 Burpees
80 Kettlebell Swings
80 Box jumps
80 Renegade Rows
80 Alt. Arm DB Split Jerks
80 Pull-Ups/Table Rows
Sunday
Go outdoors and use your fitness.
