MONDAY

Box Squat
5x3

21-15-9

  • Double Kettlebell Cleans
  • Box Jumps (24" |20")

TUESDAY

Mary
AMRAP in 20 minutes

  • 5 Handstand Push-Ups
  • 10 Pistols (alternating legs)
  • 15 Pull-Ups

WEDNESDAY

4 Supersets, climbing:

  • 8 Maltese Bench
  • (5/5) DB Bent over Row

ABtastic 2.0!

4 rounds:

  • 1 Suicide Sprint
  • 20 GHD Sit Ups
  • 25 V Ups
  • 30s L - Sit

THURSDAY

Skill: Ring Work

4 Rounds:

AMRAP in 4 minutes

  • 7Wall Balls
  • 7Ring Dips
  • 14 Air Squats
  • 14 Push Ups

Rest 2 Minutes between rounds

FRIDAY

Hang Snatch
3 - 3 - 3 - 3

7 Minutes:

  • 1K Row
  • Max HS Walk in remaining time

Compare to 5.23.16

SATURDAY

Resistance Runs

6 rounds:
in 1 minute:

  • Back Squat – 5 Reps
  • 20″ Box Jumps – Max Reps

Rest 2 minutes between rounds


SUNDAY

AMRAP in 10 minutes
Muscle Up
2-2-2-4-4-4-6-6-6... (lvl 2: +medball)
HSPU
2-4-6-8-10-12-14-16...

- Rest 3 mins -

AMRAP in 7 minutes (w/a partner)

  • 10/8 Cal Row
  • 5 Burpees Over Rower