TUESDAY
Split Squats
4 Rounds for Reps:
- 400m Run
- Max Pull Ups
MONDAY
5 Rounds for Time:
- 200m Row
- 8 DB Front Squats (1/3 bw)
- 8 Burpees
- 8 Toes to Bar
Advanced: (1/2 bw)
THURSDAY
Bench Press
5x3
EMOM for 12 Minutes
- Odd: Max Plate Rear Lunges (45# | 35)
- Even:12 Plate Situps (score total lunges)
WEDNESDAY
A: Skill - Static Play!
3Min to accumulate as much time as possible in:
- Ring Support
- Bottom of Push Up (L2 - Ring Dip)
- Top of Pull Up (L2 - False Grip ring Pull Up Hold)
B: For Time
- 40 Push Ups
- 40 Power Cleans (95# | 65#)
- 40 Air Squats
- 40 Alt. Single Arm DB Power Snatch (40# | 25#)
- 40 Nurpees
L2: (135# | 95#), (50# | 35#)
SATURDAY
Power Clean + Push Jerk + Clean + Split Jerk
5x Complex
For Time:
- 50 Burpees
- 30 Thrusters (45# | 33#)
- 20 Box Jumps
Β
FRIDAY
Agility Work
5 Rounds for Time:
- 1 Legless Rope Climb
- 15 Wall Balls, 30/20
- 1 Legless Rope Climb
- 45 Double Unders
Β
SUNDAY
3 Rounds for Time:
- 250m row
- 21 Hip Extensions
- 21 PVC AbMat Sit-Ups
- 400m run