Monday
Strength:
10 Minutes, Every Minute
1-3 Power Cleans
*build up to workout weight
Conditioning:
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Ball Squats 14/10#
3 Sprawl
1 Power Clean 115/75#
Competitor:
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Wallballs 30/20
3 Handstand Push-Up
1 Power Clean 225/155#
Tuesday
Strength
10-8-6-4
Strict Pull-Up
Conditioning
Break up however you choose (1 person works at a time)
2 Rounds
50 Ring Row or Weighted Pull Up 35/25
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Share Reps & Run together
300 Meter Run
2 Rope Climbs
15 Push-Ups
100 Jump Rope / Double Unders
Thursday
Strength
10-8-6-4-2
Box Squat
Conditioning
12:00 Max Distance
Partners, I Go, You Go
250 Meter Row
Friday
Conditioning
Partners Alternate Movements
10 Total Rounds
200 Meter Run
15 Toes to Bar
12 Box Jump Overs 24/20
15/12 Calorie Bike
20 Squats w/ Wallball 30/20
Saturday
Conditioning
Partners
Alternate Movements
21:00 As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Push Press P2 Bottom Squat Hold
12 Renegade Rows P2 Bar Hang
Sunday
Strength
3 Supersets
10ea Curtsy Step Down
8ea KB Windmill
3 Supersets
8ea SL Single Arm RDL
8ea Single Arm Ring Row
Conditioning
2 Rounds
30 Turkish Get-Up G/Y
300 Meter Suitcase Carry