MONDAY

Super Swole Monday
4 Rounds, building in weight:

  • 12 Dumbbell Bench Press
  • 12 Dumbbell Bent Over Rows
  • 12 Dumbbell Reverse Lunges (50/35)

... then
Double Alt. Tabata

  • Russian Twists
  • No Push Up Plate Burpees

TUESDAY

Front Squat

12 Minutes to find your Max

8 Rounds:

  • 6 Burpees
  • 8 Box Jumps (24/20)
  • 1 Clean (~80%)

1 minute rest between rounds

WEDNESDAY

EMOM for 24 Minutes
Min 1: 10 Strict Pull-Ups (L1: 5 - 8 Strict Pull-ups.. Less than 5, switch to 10 ring rows)
Min 2: 16/13 Cal Row (L1: 8-12/7-10)
Min 3: Rest
Min 4: 8 Strict Toes to Bar (L1: strict hanging leg raises)
Min 5:
Min 6: Rest

THURSDAY

Push Press
Work to 1 1RM
Deload 2x1

ARMAP in 12 Minutes:

  • 50ft. Handstand Walk
  • 5-10-5 Sprints 
  • 16 Goblet Lateral Lunges

FRIDAY

ARMAP in 11 Minutes:

  • Run 1 Mile
  • AMRAP Man Makers

- 3 Minutes Rest -

ARMAP in 7 Minutes:

  • 800m run
  • AMRAP Turkish Get Ups

- 3 Minutes Rest -

ARMAP in 3 Minutes:

  • 400m run
  • AMRAP Hollow Rocks

- 3 Minutes Rest -

SATURDAY

Hang Power Clean

  • Work up to 1RM
  • Deload for 3x4


3 Rounds:
AMRAP in 3 Minutes:

  • 50 Double Unders
  • 20 Slam Balls
  • Max Power Cleans

2 Minutes Rest between Rounds

SUNDAY

"The Seven"

7 rounds:
7 reps of each...

  • Handstand Pushups
  • Thrusters (135/95)
  • Knees to Elbows
  • Deadlifts (245/165)
  • Burpees
  • Kettlebell Swings
  • Pull-Ups