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MONDAY
A) Warmup -10:00
40’ Death March, light and controlled
10 Tap Swings on Pullup Bar*
30 Single Unders + 15 Double Unders
* Warm up gradually to a larger and larger swing, while maintaining tension and control.
B) Deadlift, 3×5
As always when we are doing strength work, reset each rep – no Touch n Go, no dropping from the top
C) For Time:
30/20 Chest-to-Bar Pullups
40 Double Unders (or 15 Burpees)
20/10 Strict Handstand Pushups*
40 Double Unders **
30 Alternating Goblet Step Ups, 35/26# to 24/20”
40 Double Unders
30 Burpees
40 Double Unders
* Scale ROM with 1 ABMAT if needed. Scale to push ups.
** Scale DU reps or scale to 80 singles

TUESDAY
A) Split Jerk: 10:00 to build to Moderate Double
Then 5×1 on 0:30, use 85-90% of today’s heavy double
B) AMRAP 10 @ 80% intensity
10 Overhead Squats, 135#/83#
10/7 Strict Pullups
C) 4 Rounds:
10 Back Squats, moderately heavy
1:00 Rest
1-3 Rope Climbs
1:00 Rest

WEDNESDAY
A) 15 min to practice:
Ring Muscle-Ups or Ring Pull Ups
Handstand Walk or Shoulder Taps on Wall
0:30 Single Arm Plank/side
B) “Fight Gone Bad”: 3 Rounds For Total Reps:
1:00 Wall Ball, 20# to 10’/14# to 9′
1:00 Sumo Deadlift High Pulls, 75#/55#
1:00 Box Jumps, 24″/20″
1:00 Push Press, 75#/55#
1:00 Row (Calories)
1:00 Rest

THURSDAY
A) 3 sets
8 Bulgarian Split Squat, left
10-15 Bar Dips
8 Bulgarian Split Squat, right
5-10 Strict HSPU
B) 3 Rounds For Time:
30/20 Pushups
10 Hang Clean Thrusters, 115/83#
2 Shuttle Run
C) Row 2k, for time

SATURDAY
A) Bench Press: 3X5
B) 3 sets
10 Dumbbell Strict Press
10 Ring Row
C) For Time:
21 Thrusters, 95#/63#
9 Calories Assault Bike
15 Thrusters
15 Calories Assault Bike
9 Thrusters
21 Calories Assault Bike