Monday
Strength
12 Minutes, Every Minute
Minute 1: 12 Back Squat
Minute 2: 16 Single Arm Snatch
Minute 3: Rest
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
5 Back Squat 275/205, 185/125
8 Burpees
12 Kettlebell Swing R/G
Tuesday
Strength
12 Minutes, Every Minute
Minute 1: 12 Bench Press
Minute 2: 15 Ring Row
Minute 3: Rest
Conditioning
9 Minutes, As Many Rounds as Possible
8 1 & 1/4 Push-Ups
7 Lateral Jump-Overs ea. 24/20
6 Chest to Bar Pull-Ups
Wednesday
Conditioning
1 Round
100 Meter Dumbbell Walking Lunge 50/35
75 Dumbbell Power Clean
50 Dumbbell Thruster
25 Dumbell Devil’s Press
*400 before and after each
Thursday
Conditioning
25 Minutes
Minute 1: 2 Turkish Get-Up ea.
Minute 2: 0:45 Hollow Hold
Minute 3: 8ea Alternating Cossack Squat
Minute 4 & 5: 50m ea Single Arm Front Rack Carry
Friday
Teams of 3, 9 Rounds each ea. ea.
Partner I Go, You Go, You Go, Full Rounds
3 Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead
12/10 Calorie Bike
Saturday
Conditioning
“Small’
3 Rounds
1000 Meter Row
50 Burpees
50 Box Jump 24/20
800 Meter Run
Sunday
Conditioning
15 Minutes, As Many Rounds as Possible
10 DBall Cleans 150/100
50m Waiters Carry ea
150 Double Unders