Monday
Strength
12 Minutes, Every Minute
Minute 1: 12 Back Squat
Minute 2: 16 Single Arm Kettlebell Clean & Press
Minute 3: Rest
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
5 Back Squat 275/205, 185/125
15/12 Calorie Bike
Tuesday
Conditioning
13 Rounds (colonies)
7 Sprawls
4 Clean and Jerks 95/65
1776 Meter Row / Run
Competitor
13 Rounds (colonies)
7 Bar Facing Burpees
4 Clean and Jerks 185/125
1776 Meter Row / Run
Wednesday
Conditioning
1 Round
100 Double Unders
100 Wallballs 20/14
100 Double Unders
100 Push-Ups
100 Double Unders
100 Calorie Row
Thursday
Conditioning
25 Minutes
Minute 1: 15 Toes to Bar
Minute 2: 16 Step-Ups, bodyweight
Minute 3: 15 Dual Dumbbell Push Press 50/35
Minute 4 & 5: 100m Suitcase Carry R/G
Friday
Conditioning
Teams of 3, 3 Rounds each ea. ea.
Partner I Go, You Go, You Go, FR
A. 5 Power Snatch & 10/8 Calorie Bike
B. 5 Clean & Jerk & 10/8 Cal Bike
C. 5 Deadlift & 10/8 Calorie Bike
Saturday
Conditioning
‘Tumilson’
8 Rounds for time
200 Meter Run
11 Dumbbell Burpee Deadlift 60/40
Sunday
Conditioning
5 Rounds
200 Meter Farmers Carry R/G
150 Meter Sled Push 50/40
100 Meter DBall Carry 100/70