MONDAY

Max L Sit

Clean and Jerk
15 Reps

(weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.)

Tabata

V Ups (Lvl 2 - GHD Sit Ups)

TUESDAY

Box Squats
5 x 5

10 - 8 - 6 - 4 - 2
Chin Up (WTD)
Wall Balls (30# | 16#)
Ball Slam (AHAP)

WEDNESDAY

"Adrian"
7 Rounds:

  • 3 Foward Rolls
  • 5 Wall Climbs
  • 7 Toes to Bar
  • 9 Box Jumps (30" | 24")

Compare to 6.27.16

THURSDAY

Wtd Push Ups
5RM

3 Rounds Max Effort:

  • 1 Shuttle Sprint
  • 12 KB Russian KB Swings (2p | 1.5p)
  • 12 Burpees

Rest 1 Minute

FRIDAY

Painstorm XII

For Time

  • 400 meter Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 meter Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 meter Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 meter Run

SATURDAY

Sumo Deadlift

3x5

5 Rounds:

  • 12 KB/DB Walking Lunges 70/50 per hand
  • 60's Max Calorie Row/Air Dyne

Rest 90's

compare to 1.28.16

SUNDAY

Skill: Muscle Ups

EMOM for 16 minutes

  • Even - 50′ burpee broad jumps
  • Odd - 60s max calories row or airdyne