NL
EN

Monday

Fitness:
5 rounds 2:00 on/2:00 off
10 power power clean 70/50
10 lateral burpees over the bar
Max calorie on the rower

Performance:
5 rounds 2:00 on/2:00 off
10 power snatches 60/40
10 lateral burpees over the bar
Max calorie on the rower

Tuesday

Fitness:
50-40-30-20-10
Med Ball clean 9/6
100-80-60-40-20
Crossovers
(cap = 20)

Performance:
50-40-30-20-10
Med Ball clean 9/6
100-80-60-40-20
Double unders
(cap = 20)

Wednesday

Fitness:
12 min amrap
15/12 cal row or bike
3-6-9-12-15-18…
incline dumbbell bench press

Performance:
12 min amrap
15/12 cal row or bike
3-6-9-12-15-18…
Handstand push ups

Thursday

Fitness:
7:00 amrap
3-6-9-12-15-18…
Power clean 60/40
Strict chin ups

Performance:
7:00 amrap
3-6-9-12-15-18…
Power clean 60/40
Chest to bar pull ups

Friday

Fitness:
5 rounds
40 crossovers
30 push ups
20 toes to bar
10 front squat 80/55

Saturday

EMOM 12
:40 double KB overhead march
:40 sandbag hold
:40 Box push

Rest 3:00

Run 1 mile

Sunday

3 rounds for quality of:
10 strict presses
10 dumbbell side raises
10 barbell bent over rows
10 front squat
10 bulgarian split squats (each)
*first finish 1 movement before you go to the other one

ENGINE
50-40-30-20-10 cal machine
*after each round 20 burpees

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