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MONDAY
A) 10:00 For Quality:
20 Alternating Step up to Balance, 24/20″
50 Single Unders
15 Hollow Rocks
B) Front Squat: 3×5
C) 3 Rounds For Time:
15 Candlestick Burpees
25 Dbl KB Squats, 35/26#
15 Toes-to-Bar
D) Extra Work
10 minutes of banded mobility work

TUESDAY
A) Split Jerk
10 min to build to a moderate double. Something you can lower to the front rack with control.
B) 4 Rounds For Total Time:
Shuttle Run
20 Alternating Dumbbell Snatch, 50#/35#
15/12 Row Cals
2:00 Rest
C) 3 sets
80’ KB/DB Death March
10 Single Arm DB Presses, each

WEDNESDAY
A) 15 min to practice
Ring Muscle-Ups
Handstand Walk or Wall Facing Hold
Single Arm Plank
B) 3 sets
10 Dumbbell Bench Press
5 Strict Tempo Pull Ups
C) 5 Rounds For Total Reps:
1:00 Pushups
1:00 Farmers Carry, 50#/35# Dumbbells
1:00 Assault Bike (Calories)
Go hard but don’t worry about scoring this one.

THURSDAY
A) 3 Rounds for Quality:
8 Single Arm KB Squats/side
8 Single Arm Kettlebell Swings/side
8 Scapular Pullups
8 Scapular Pushups
B) 3 sets
40’ Dumbbell Single Arm Suitcase Walking Lunges, each
10 Dbl KB Sumo Stance Rows
C) AMRAP 16:
5 Thrusters, 95#/63#
7 Hang Power Cleans, 95#/63#
9 Deadlifts, 95#/63#

SATURDAY
A) 12:00 For Quality:
200 m Row
10 Rotational Medicine Ball Throws/side
10 Perfect Burpees
B) Push Press: 3×5
C) For Time:
30/25 Strict Handstand Pushups
30 Burpees
30 Box Jumps, 24″/20″