Monday
Conditoning
Billy’s Favorite Workout
30 Minutes, As Many Rounds as Possible with Partner
I Go, You Go, Full Rounds
5 Deadlift as heavy as possible
10 Strict Pull-Up
15 Push-Ups
Tuesday
Strength
10 Sets
Every :50
2 Hang Power Clean
Conditioning
21-15-9
Hang Power Clean 95/65, 135/95
*200 Meter Run after each
Wednesday
Conditioning
5 Rounds
12 Handstand Push-Ups
50 Double Unders
12 Dual Front Squat 35/25, G/Y
Thursday
Conditioning
For Time
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row
Friday
Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Burpee
20 DBall Cleans
20 Pull-Ups
20 Wallballs
Saturday
Conditioning
20:00 As Many Rounds as Possible
Teams of 3
Partner 1: 200 Meter Run
Partners 2 & 3:
“Beefy Jack”
10 Push Press 95/65, 155/105
10 Kettlebell Swings G/Y, R/G
10 Box Jumps 24/20, 30/24
Sunday
Conditioning
Teams of 3
45:00 Time Cap
2 Rounds
400 Meter Sled Push 45/35
100 Calorie Bike
20 Rope Climbs
100 Calorie Bike