Monday
For Max distance and max rounds:
5 min max distance
10 min max Cindy
5 min max distance
10 min max rounds Cindy
Cindy = 5 Pull ups, 10 Press ups, 15 Air squats
Tuesday
A)
1 Power clean + 2 Hang Power Clean + 3 Jerks
EMOM 6 mins
5 TNG Clean and Jerks
Wednesday
A)
3-3-3-3-3 pause back squats
Pause at the bottom
B)
4 Rounds
10 wide stance good mornings
8 Bulgarian split squats
10 -15 calf raises
Base Conditioning
Alt between Row and Run
2 min max kcals rest 1 min x 2
4 min max kcals rest 2 min x 2
6 min max kcals rest 3 mins x 2
2 min max kcals rest 1 min x 2
Thursday
Every 6 mins x 5
12 TTB
24 DB Snatch
36 Kcals
Cap at 4 min rounds
Friday
5 Rounds for time:
5 heavy thrusters (60/40 max)
10 OTB burpees
Rest 5mins
4 Rounds for time:
20 Kcal
10 lighter thrusters (42.5/30)
Saturday
In Pairs
30min AMRAP
40 hang PC (42.5/30)
15/12 Kcals each
40 FR Lunges
15/12 Kcals each
40 box jumps
15/12 Kcals each
Sunday
5km row/ski or 4km run
Every 500/400m
15 wall balls
32min time cap
