Monday
Strength
30EMOM
Minute 1: 2-3 Seated Double Jump Overs
Minute 2: 3 Power Snatch
Minute 3: Rest
Tuesday
Strength
8-6-4-2 Bench Press
*superset w/ 30-50 Pull Aparts
8-6-4-2 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Burpees
Wednesday
Conditioning
Partners, 30:00 Row
*switch every 1:30
Max Calories
Thursday
Strength
3 x 10-15 Back Squat
3 x 20 Front Rack Reverse Lunge
Conditioning
Partner I Go, You Go, Full Rounds
3 Each
8 Dumbbell Thruster
8/10 Calorie Bike
Friday
Conditioning
5 Rounds for Time (30 Cap)
400 Meter Run
30 Double Unders
2 Rope Climbs
10 Clean & Jerks 95/65, 135/95
Saturday
Conditioning
Partner Murph
800m Run together
100 Pull-Ups
200 Push-Ups
300 Air Squats
800m Run together
*share the reps, partition as desired, 1 person works at a time
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Row
25 Band Hi-Pulls
Conditioning
Teams of 3
15 Minutes as Many Calories as Possible
Assault Bike