MONDAY

SKILL: HSPU Efficiency

Diane
21 - 15 - 9
Deadlifts
HSPU

TUESDAY

Bar Muscle Ups
Lvl 2 3x5 WTD
Lvl 1 3x Max
Beg 3x Max Chest to Bar

Open Workout 14.4

AMRAP 14 mins

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20# | 14#)
  • 30 Cleans (135# | 95#)
  • 20 Muscleups

Open 14.4 Overall Results
Male 1st: 277 reps
Male 1000th: 203 reps
Female 1st: 256 reps
Female 1000th: 186 reps

WEDNESDAY

Skills: Static Work!

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 secs of Hollow Rocks
Rest 30 seconds

THURSDAY

Thrusters
5 - 5 - 5

1 Minute Max Effort:

  • L KB Snatch (1.5P | 1P) (left)
  • KB Taters
  • R KB Snatch  (right)
  • Box Jumps (24" | 20")
  • L KB Snatch (left)
  • Double Unders
  • R KB Snatch  (right)


FRIDAY

AMRAP in 20 minutes of:

  • 5 Hang Power Cleans (135 | 93)
  • 10 Ball Slams
  • 20 Pulls on the Rower
  • 30 Unbroken Double Unders

... score is total cals on Rower

SATURDAY

Back Squats
3x5

3 Rounds:

  • 20 Front Rack Barbell Lunges (155# | 103#)
  • 20 Over-the-Bar Burpees

SUNDAY

Superset

  • Renegade Rows
  • False Grip Static Hang


E4M for 6 Sets, within 2 minutes complete the following work:

  • 15 GHD Sit-ups
  • 5 Weighted Dips
  • 5 Dead-hang Weighted Chin-ups