Monday
FITNESS
***HEAVY DAY***
Back Squat
3 RM
PERFORMANCE
Back Squat
1 RM
Tuesday
"Elizabeth"
For time
21-15-9
Clean 60/40
Ring dips
Wednesday
FITNESS
15 minute amrap
30/24 cal bike
15 strict pull ups
30 step overs 22.5/15
PERFORMANCE
15 minute amrap
30 step overs 22,5/15
15/12 cal bike
30 pull ups
15/12 bike
Thursday
3 rounds, each for time
10 push presses 70/50
20 box jumps 24/20
30/24 cal row
Rest 2:00 between rounds
Friday
For time
40 burpees
80 wallballs 30/20
1600 meter run
Saturday
Teams of 2
10 rounds
200m DB farmer carry @ 25+15 / 15+10
10 weighted strict pull ups @ 15/10
20 DB snatches @ 25/15
Sunday
***CATCH UP DAY***
or
***BODY ARMOUR***
Midline
3 x 1:00 weighted plank
then
5 x 5
Back squat
Bench Press
Bent over Row
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