Monday
For time:
6 Rounds
500m row/ski or 400m run
10 back squats (70/47.5)
20 DB box step overs (22.5/15)
Tuesday
A)
Build to a heavy 5RM, TnG, power clean
B)
For Time
30kcals
20 CnJ
30 kcals
10 CnJ
8min time cap
Wednesday
A)
6-6-6-6-6 Push Press
B)
25-20-15-10-5
Push Press (42.5/30)
wall balls (20/14)
Base Conditioning
Every 6 mins x 6 rounds (alternate between)
800m run
1km/900m row
Thursday
For time:
50 DB snatch (22.5/15)
25 Box Jumps
50 Down ups
25 Box Jumps
50 DB snatch
25 Box Jumps
50 Down Ups
Every 2min starting on 0 – 12/9 kcals
Friday
A)
5-5-3-3-3 Thruster
Use weight from 2 weeks ago as a guide
B)
0-8min mark
21-15-9
Thrusters
pull ups
8-16min mark
15-12-9
Thrusters
CTB
Saturday
In 32 mins
3 rounds each of
30 KB Swings
30 goblet lunges
3 Rounds each of
20 Press ups
20 KB/DB Clean and jerk
max kcals remaining time
Sunday
0-12 minutes
1,600m run
12-24 minutes
1,500/1,200m Row
Every 2 mins 6 burpee box jumps
24-36 minutes
20kb deadlifts
1,500/1,200m Ski
