Monday
Strength:
Front Squat or Overhead Squat
3 x 12
Conditioning:
Complete 100 Wallballs
*Top of every minute = 20 Double Unders
**7:00 Time Cap
Tuesday
Conditioning:
12:00 As Many Rounds as Possible
15/12 Calorie Row
6ea Single Arm Hang Clean & Press 35/25, G/Y
12/10 Knee Tucks / Toes to Bar
Strength:
4 Sets, Every 4 Minutes
8 Conventional Deadlift
8ea Single Arm Half Kneeling Press
0:30 Psoas Deadbug March
Wednesday
Conditioning:
Teams of 3, 3 Rounds of each, each
Each round ends w/ 10/8 Calorie Bike
A. 10 Hang Power Clean 135/95
B. 10 Push Press 95/65
C. 10 Thruster 75/55
Competitor:
Teams of 3, 3 Rounds of each, each
Each round begins w/ 12/10 Calorie Bike
A. 10 Hang Power Clean 185/125
B. 10 Push Press 135/95
C. 10 Thruster 115/85
Thursday
Conditioning:
30 Minutes, As Many Rounds as Possible
600 Meter Run
500 Meter Row
50 Unweighted Step-Ups
15-25 Ring Rows / Pull-Ups
Friday
Conditioning:
35 Minutes, As Many Rounds as Possible
Split w/ Partner
500 Meter Run together
40 Dumbbell Power Cleans 35/25, 50/35
30 Sit-Ups / Toes to Bar
20 Push-Ups / Handstand Push-Ups
Saturday
Strength:
4 Sets, Every 3:00 Complete
16 Back Rack Forward Lunges
8-12ea Single Arm Row
Conditioning:
10 Minutes, As Many Rounds as Possible
10 Burpee Box Jump
10 Single Arm Dumbbell Snatch 35/25, 50/35
Sunday
Strength:
3 Sets
5 Push Press
100m Suitcase Carry ea.
Conditioning:
Partner I Go, You Go
18:00 As Many Rounds as Possible
8 Kettlebell Swings G/Y, R/G
18/15 Calorie Row