Monday
“Omar”
For Time
10 Thrusters 42.5/30
15 Bar-Facing Burpees
20 Thrusters 42.5/30
25 Bar-Facing Burpees
30 Thrusters 42.5/30
Tuesday
Teams of 2
16 minute AMRAP
10/8 cal bike
5 shuttle runs
Wednesday
***HEAVY DAY***
3-5 sets
4 weighted pull ups
8 yates rows
Max repetitions ring rows
Thursday
For time
50 Power cleans 60/40
100 wallballs 12/9
200 double unders
Friday
***SKILL DAY***
A:
Handstand (walk) practice
B:
For time
50 toes to bar*
Start with a max set (-1)
Saturday
A:
Every 90 seconds for 5 sets
2 Front squats
B:
Every 2 minutes for 3 sets
12 back rack lunges
Sunday
***CATCH UP DAY***
or
***BODY ARMOUR***
Upper body
Every minute on the minute for 16 minutes, alternating between:
Minute 1: Push Ups
Minute 2: Horizontal chest to ring hold (RX+=false grip)
Lower body
Every 3 minutes on the minute for 12 minutes (4 sets)
8 sumo Deadlifts
straight in to 1 max set of banded goodmornings
Midline
6 rounds
:30 side plank L
:30 side plank R
:30 Mountainclimbers
:30 rest
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