Monday
Every 3:00 x 5 Sets: 3 Back Squat
+
AMRAP 8:00
-6 Burpee over DB
-8 DB Snatch 50/35lb
-11/8 Calorie Erg
Tuesday
Every 2:00 x 6 Sets:
-3 Strict Pull-Ups*
-2-4 Wall Walks**
*weight or assist to make appropriately challenging
**cap at 1:00 mark
+
AMRAP 16:00
-16 Box Step-Up 24/20″
-8 Hand-Release Push-Ups
-8 Toes-to-Bar
Wednesday
[10:00 Clock]
Power Clean: Build to Heavy Double
+
EMOM 15
1) 20s Max Power Clean @ 80% of Today’s Strength
2) 20s Max Wall Balls 20/14lb to 10/9ft
3) 20s Max Burpees to 6″ Target
Thursday
AMRAP 30:00 @ 60% Effort
2 Rounds
-2 Lap Run (~320m)
-15 Overhead Squats 75/55lb
2 Rounds
-400m Row
-25 Russian Kettlebell Swings 53/35lb
+
3 Rounds – for Quality
-12 Banded 90-90 Raises
-12 Banded Lat Rows
-15-45s FLR / Plank Hold
Friday
Every 75s x 9 Sets: 2 Hang Power Snatch
*start moderate and build to RPE 8-8.5
+
AMRAP 12:00
-3 Power Clean
-2 Front Squat
-1 Shoulder-to-Overhead
-Rest 30s-
*155/105 (or) Ending weight from strength, whichever is less
+
Tabata Russian Twists
Saturday
For Time (Teams of 3)
-100 Calorie AirBike*
-100 Toes-to-Bar
-100 Deadlift 225/155lb
-100 Cleared Box Jump Overs 24/20″
-100 Calorie AirBike*
*for each Female on your team, subtract 10
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Banded Triceps Extension
-2000 Single Unders
-3000m Rowing
-4:00 Couch Stretch per leg