Monday
EMOM 8 mins alternating
1- Strict pull ups / ring rows
2- Ring support hold/ press up hold
B)
15 min AMRAP
5 hang DB snatch each side
7 TTB/ knee raises
9 Box jumps
Tuesday
A) 3 sets of 8 reps back squat
B)
For Time:
120 Wall Balls
120 Kcals
15min Time Cap
Wednesday
A)
Snatch Deadlift
5 sets of 3 reps
Pause at knee for 2 seconds
B)
4 rounds for time:
15 Hang Muscle snatch
25 / 20 Kal
Rest 2 minutes after each round
Thursday
A)
3 sets of
5 – 12 Strict HSPU
or
Box Pike HSPU
(scale to press ups)
B)
18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
DB Strict Press
Bent over row
Weighted Sit up
Friday
5 rounds for time of:
15 / 12 Kcals
20 DB walking Lunges
15 / 12 kcals
10 Bupree Deadlifts
Rest 2 minutes in-between rounds
Saturday
In Pairs –
For time:
Alternating minute (1 partner work 1 min, 1 partner rest 1 minute) –
EMOM 8 burpees OTB
100 Power Cleans
100 Push Press
50 Clean and jerk
Sunday
4 rounds of:
6 minute AMRAP
20 DB snatch
20 Hops over DB
16 / 14 kcals
90 Seconds recovery after each effort
