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MONDAY
A) Pause Back Squat: 3×5
*3 sec pause at parallel, then immediately ascend
B) “The Chief”: AMRAP 3:
3 Power Cleans, 135#/93#
6 Pushups
9 Air Squats
Repeat for a total of five cycles, resting 1:00 between cycles. Score continuously (start each cycle where the previous one left off, so if you finish the first cycle with 3 rounds + 2 power cleans, begin the second cycle with the third power clean.)
C) 3 sets
10 Single Arm Dumbbell Row
10 Single Arm Strict Press

TUESDAY
A) Power Jerk: 3×5
B) For Time:
Cul de Sac Run
30 Overhead Squats, 95#/65#
45 Burpees
C) 3 Sets
Max Effort 500m Row or 1000m Assault Bike
Rest at least 3 min between sets. Post 3 times to whiteboard.

WEDNESDAY
A) Muscle Up Skill Work, 10 min to practice
Level 1: False Grip Ring Rows and Transitions
Level 2: False Grip Chest-to-Ring Pullups and Russian Dips
Level 3: Kipping, Strict or Weighted MU
B) 5 Rounds
AMRAP 1: Barbell Thrusters
1 min Rest
* Use the same weight you used for 2:00 max thruster test. Post total score to whiteboard
C) EMOM 20, Alternating
2/1 Legless Rope Climbs
15 UB Wall Balls, 25/20#
20 sec L Sit
5 Strict HSPU
* No Score. Focus on quality movement and sustained effort

THURSDAY
A) 12:00 For Quality:
80′ Single Arm Overhead Carry, each
10 Scapular Pullups
10 Scapular Pushups
Shuttle Run
B) Pause Deadlift: 3×5
*3 sec pause below knees
C) 4 Rounds For Time:
15 Bar Facing Burpees
12 Power Snatches, 95/63#
9 Pullups
*16 min Cap

SATURDAY
A) Snatch + Overhead Squat + Snatch: 15 min to build
B) Surprise WOD