Monday
Strength
3 x 3 Back Squat
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Front Squat
16 Dual KB FR Rev Lunge
25 Dual DB Squat
Tuesday
Strength
3 x 3 Bench Press
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
15 Clapping Push-Up
Wednesday
Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
8ea Single Arm DB Clean & Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
75 Double Unders
5 Ring Muscle-Ups
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
15 Lateral Burpees over the Rower
Thursday
Strength
12:00, Every 1:30
Snatch Deadlift + Power Snatch + Overhead Squat
Conditioning
Teams of 3
8:00 As Many Reps as Possible
3 Touch & Go Power Snatch 135/95
7:00 As Many Reps as Possible
15/12 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
20 Russian Kettlebell Swing R/G
20m Suitcase Carry ea.
200 Meter Run
1:00 Rest
Satruday
Conditioning
“The Type1 TakeDown”
5.7 Rounds for Time
400 Meter Run
4 KB-Facing Burpees G/Y
12 Kettlebell Swings
4 KB-Facing Burpees
4 Bar Muscle-Ups
Sunday
Strength
3 x 3 Strict Pull-Up
1 x AMRAP @ 90% of last set
Conditioning
25-20-15-10-5
Barbell Curl 45/35
5-10-15-20-25
Kettlebell Sumo DL Hi-Pull G/Y