Monday
***HEAVY DAY***
Backsquat
4RM
Tuesday
2 rounds for time
30 burpees
30 pull ups
15 KB overhead squat links
15 KB overhead squats rechts
Wednesday
Teams of 2
16:00 AMRAP
4-6-8-10-12…..
Hang power clean 60/40
Ring dips
Thursday
***SKILL DAY***
For time
Row 1000 meter
Friday
For time
10-20-30-40-50
Assault bike calories
Single arm dumbbell push press 22,5/15
Abmat sit ups
Saturday
Every minute on the minute for 20 minutes
Minute 1: 15 Kettlebell swings + 30 double unders
Minute 2: 7 toes to bar + 12 wall balls 9/6
Sunday
***CATCH UP DAY***
or
***BODY ARMOR***
Upper body
1-2-3-4-5-6-7-8-9-10
Chin ups
*after every set
10 deficit push ups
Lower body
3 rounds
16 alt box step ups
Max spanish squat hold
Midline
1:00 sandbag hold
1:00 chinese plank face down
Get in contact with us
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