Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-10 Pause Back Squats
Minute 2: 12 Strict Pull-Up
Minute 3: Rest
Conditioning
3 Rounds
2:00 As Many Rounds as Possible
10 Dumbbell Box Step-Ups
8 Kipping Pull-Ups.
2:00 Bike
*score is Calories + reps
Tuesday
Strength
12:00 to Complete each superset 3-4 times
A1. 8ea Staggerd Stance RDL
A2.12 Strict Handstand Push-Up
B1. 8 Sumo Deadlift
B2. 15-20 Dumbbell Bench Press
C1. 20 Hip Thrust (bands around knees)
C2. 25 Dumbbell Overhead Tricep Extension
Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
2:00 rest b/w couplets
800 Meter Run
50m Walking Lunge
800 Meter Row
5 Wall Walks
1.2 Mile Bike
0:30 Hollow Hold
15 Dumbbell Bent Over Row
Thursday
Strength
3 Sets
30m SA Front Rack Carry
10 Pause Straight Leg Raises
Conditioning
20 Minutes, As Many Rounds as Possible
8ea SA KB Snatch
50m Waiters Carry
-Repeat 2nd Side-
0:30 Hollow Hold
400 Meter Row
Friday
Conditioning
Partner I Go, You Go, Full Workouts
18-15-12
Power Snatch 65/55, 95/65
Toe to Bar
15-12-9
Clean & Jerk 95/65, 115/85
Pull-Up / Chest to Bar Pull-Up
12-9-6
Deadlift 205/145
Lateral Bar over Burpee
Saturday
Conditioning
Reverse Partner Lumberjack 40
*400m Run together before each
40 Dumbbell Squat Cleans 30/20, 45/35
40 Box Jumps 20/16, 24/20
40 Ring Row / Chest to Bar Pull-Ups
40 Sprawl / Burpees
40 Overhead Squats 65/55, 115/75
40 Kettlebell Swings G/Y, R/G
40 Deadlifts 135/95, 275/185
Sunday
Strength
3 Sets
3 TGU ea. side
15ea Copenhagen Side Plank Dips
:30 Double Under Practice
Conditioning
14:00 Time Cap
100 Double Unders
50 Wallballs
100 Double Unders
50 Push-Ups
100 Double Unders
50 Dual KB Front Rack Lunges Y/B, G/Y
100 Double Unders
50 Dual KB Sumo DL
100 Double Unders