Monday
Strength
20 Minutes, Every 4:00 Complete
8 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
20 Wallballs 30/20
15/12 Calorie Bike
Tuesday
Strength
12 Minutes, Every Minute on the Minute
Minute 1: 12 Bench Press
Minute 2: 15 Dual DB Bent Row
Minute 3: Rest
Conditioning
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swing
12 Pull-Ups
Wednesday
Conditioning
40-30-20-10
Handstand Push-Up
Sumo Deadlift Hi-Pull 95/65
Burpee Box Jump
Thursday
Conditioning
27 Minutes
Minutes 1-3: 40/35 Calorie Bike
Minutes 4-6: 15 Dual DB Thruster 40/30 & 12 Renegade Row
Minutes 7-9: 100 Double Unders & 1:00 Wall-Sit
Friday
Conditioning
18:00 As Many Rounds as Possible
Partner I Go, You Go
5 Clean & Jerk 155/105
10 Toes to Bar
15/12 Calore Row
Saturday
Conditioning
‘Coffland’
Accumulate 6:00 Dead Hang
*every drop = 800 Meter Run & 30 Push-Ups
Sunday
Conditioning
14 Minutes, As Many Rounds as Possible
20m Walking DBall Lunge 100/70
8 Bar Muscle-Ups