Monday
Conditioning:
5 Power Sets
3 Box Squat
rest 0:30
3 Double Jumps
rest 0:30
5 Jumping Muscle-Ups / Ring Muscle-Ups
rest 0:30
20/16 Calorie Bike
2:00 – 3:00 Rest
Tuesday
Strength
3 x 8-12ea Alternating Single Arm Dumbbell Incline Press
8ea Landmine Single Leg RDL
Conditioning
12 Minutes, As Many Rounds as Possible
Partner I Go, You Go Full Rounds
7 Box Jump Overs 20/16, 24/20
8 Dumbbell Snatch 50/35 70/50
9 Knee Tucks / Toes to Bar
Wednesday
Conditioning
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
50 Kettlebell Front Rack Lunge 30/20, 40/30
Calorie Row in time remaining
5:00
800 Meter Run
Max Burpee Pull-Ups in time remaining
5:00
50 Wallballs
40 Push-Ups
Max Bike in time remaining
Thursday
Strength
10 Minutes, Every Minute on the Minute
1 Power Clean
Conditioning
14 Minutes w/ Partner
I Go, You Go, Full Rounds
100m Run
1 Power Clean 135/95, 225/155
Friday
Strength
3 Sets
10ea Pistols
10ea Lawnmower Row
Conditioning
20 Minutes, Every Minute on the Minute
Minute 1: 200 Meter Row
Minute 2: Walking Lunges
Minute 3: Plank
Minute 4: 100 Meter Suitcase Carry
Minute 5: 12-16 Single Dumbbell Step-Ups 40/30, 55/40
Saturday
Conditioning
Every Minute on the Minute 3 Sprawl
30 Thrusters 75/65
30 Power Snatch 75/65
30 Front Squat 95/65
30 Clean & Jerk 135/95
30 Deadlift 185/125
Competitor
Every Minute on the Minute 3 Bar Facing Burpees
40 Thrusters 95/65
40 Power Snatch 115/85
40 Front Squat 135/95
40 Clean & Jerk 185/125
40 Deadlift 275/225
Sunday
Strength
5 x 5 Strict Press
Conditioning
3 Rounds
2:00 Lateral Sled Drag (1:00 L, 1:00 R)
2:00 40/36 Calorie Bike
2:00 Kettlebell Swing Squats B/P, Bk/Y