Monday
Strength
1 x 20 Back Squat
Conditioning
400 Meters of Walking Lunges
10:00 Time Cap
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
15 Minutes, Every Minute on the Minute
Minute 1: Dumbbell Bench 50/35
Minute 2: Max Calorie Row
Minute 3: Rest
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Single DB Step-Ups 50/35, 20/16″
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
16 Single Arm Devil’s Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
20 DB Goblet Squat 50/35
Thursday
Strength
15:00, Every 1:30
1-3 Snatch
Conditioning
“The Standard” (18 Cap)
30 Clean & Jerks 135/95
30 Muscle-Ups
30 Snatch
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
100 Meter Suitcase Carry
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Burpees
200 Meter Run
1:00 Rest
Saturday
Strength
12:00 to Build up to a 1RM Squat Clean Thruster
Conditioning
Partners Share Barbell
15:00 As Many Squat Clean Thrusters as Possible 165/115
Sunday
Strength
1 x AMRAP Strict Pull-Up
Conditioning
3 Rounds
400 Meter Run
21 Pull-Ups