MONDAY

Turkish Get Ups
10 minutes to find 1rm

Amrap 30 minutes of:

  • 800m Run
  • 20 Burpee Box Jumps, 24"/20"
  • 10 Turkish get-ups 50 l 35

TUESDAY

"The Other Total"

3 Attempts to find your max:
Clean
Bench press
Overhead squat

WEDNESDAY

Tabata:

  • Back Squats (95 | 65)
  • L-sit
  • Ring Rows
  • HSPU
  • Row (cals)

1 Minute Rest btwn Rounds

THURSDAY

EMOM for 8 Minutes:
2 Sumo DLs

For Time:
3 rounds:

  • 12 Double Lateral Kettlebell Burpees
  • 21 Kettlebell Dead Lifts
  • 12 Double Lateral Kettlebell Burpees

1:1 work to rest ratio

FRIDAY

A. Superset
6x4:
Around the Worlds
Alt. Single Leg Strict Toes to Bar
Strict Knees to Elbows

B. Partner AMRAP in 12 minutes:
Partner 1: MAX DUs/V Ups
Partner 2: 50m Suitcase Carry AHAP
(alternate between P1 exercises)

SATURDAY

Cluster
12 minute to find max

"Jackie"

  • 1000m row
  • 50 Barbell Thrusters
  • 30 Pull Ups

(compare to 1/30/17)

SUNDAY

1 Mile Time Trial

"Black & Blue"
5 Rounds:

  • 10 Power Cleans (135/95)
  • 10 Burpees