Monday
For time:
1,000-m row/ski or 800m run
30 chest-to-bar pull-ups
10 overhead squats 42.5kg / 30kg
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row
Tuesday
A)
3-3-3-3-3 split jerk
pause in catch position
B)
10 min AMRAP
10 DB power clean each side
10 DB STOH each side
10 down ups
Wednesday
A)
9-7-5-3-3 Back Squat
B) 12 min AMRAP
16 reverse lunges DB or Back rack barbell
30 sec knee tuck/l-sit
8 single leg DL each leg
Base Conditioning (7pm only)
A)
1.5km row
1km row
500m
500m
B)
1,200m Run
800m
400m
400m
Thursday
A)
14 min AMRAP
40 DU
20 DB snatch
10 ring press ups
rest 4 mins
B)
For Time
60/48 kcals (3.5min cap)
2 RNDS
40 DU
20 DB snatch
10 ring press ups
Friday
EMOM 20 mins
1 heavy Power Clean
3 box jumps
5 TTB
Saturday
30min AMRAP (in pairs)
I Go U Go
10 kcal
8 thrusters
6 OTB burpees
Sunday
14 min max distance
Every 2 mins 15 air squats
Rest 4 mins
14 min max distance (chance kit)
Every 2 mins 10 down ups
