Monday
Strength
Front Squat or Overhead Squat
3 x 12
Conditioning
3 Rounds
100 Jump Rope / 50 Double Unders
25 Wallballs
20/18 Calorie Row (1:30 or less)
Tuesday
Conditioning
10:00 As Many Rounds as Possible
10/8 Calorie Bike
10 Sprawl / Burpee OR Box Jump***
10 Ring Row / Pull-Up
Strength
5 Sets, Every 3 Minutes
8 Conventional Deadlift
:20 Side Plank ea. & Hollow
Wednesday
Conditioning
Teams of 3, 3 Rounds of each, each
Each round ends w/ 8-12 Calorie Bike
A. 10 Dual Kettlebell Snatch B/P, G/Y
B. 10 Push Jerk 95/65, 135/95
C. 10 Hang Power Clean 155/105
Thursday
Conditioning
30 Minutes, As Many Rounds as Possible
200 Meter Suitcase Carry
300 Meter Row
40 Single Dumbbell Step-Ups
:50 Handstand Hold
Friday
Conditioning
35 Minutes, As Many Rounds as Possible
Split w/ Partner
4 x 200m Run (2, 200s each)
40 Push-Ups
40 DBall Cleans 70/50, 100/70
4 Rope Climbs
Saturday
Strength
4 Sets, Every 3:00 Complete
16 Back Rack Reverse Lunges
8-12ea Single Arm Hi-Pull
Conditioning
CrossFit Open 16.3
7 Minutes, As Many Rounds as Possible
10 Power Snatch 45/35, 75/65
3 Pull-Ups / Chest to Bar Pull-Ups / Muscle-Ups
Sunday
Strength
3 Sets
5 Push Press
100m Single Arm Front Rack Carry ea.
Conditioning
Partner I Go, You Go
4 Rounds each.
30/25 Calorie Row