Monday
Conditioning
“Barbara-esque”
3 Rounds, Go Every 10:00
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
Rest Remaining Time
Tuesday
Strength
9 Minutes, Every Minute on the Minute
2 Hang Power Clean + 2 Shoulder to Overhead
Conditioning
3 Rounds
30 Hang Power Clean 95/65
30 Push Press
30 Sprawl
Wednesday
Conditioning
4 Rounds
40/35 Calorie Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest
Thursday
Conditioning
20:00 As Many Rounds as Possible
20 Dual Dumbbell Box Step-Ups 35/25
20 Dual Dumbbell Walking Lunges
40 Single Dumbbell Weighted Sit-Ups
Friday
Conditioning
3 rounds, at 100% effort:
250 Meter Row
10 Kettlebell Swings R/G
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 Meter Row
6:00 Rest b/w Rounds.
Saturday
Strength
9 Minutes, Every Minute on the Minute
2 Power Snatch
Conditioning
“Randy”
75 Power Snatch 75/55
Sunday
Conditioning
3 Rounds
4 Rope Climbs
500 Meter Row
60 Double Unders