Monday
FITNESS:
5 rounds for time
9 power cleans 60/40
12 v-ups
6 burpee pull ups
PERFORMANCE:
5 rounds for time
9 snatches 60/40
12 toes to bar
6 burpee pull ups
Tuesday
For time
10-8-6-4-2
Front squats 85/55
50-40-30-20-10
Kettlebell swings 24/16
Wednesday
***HEAVY DAY***
Push Press
A: Heavy Single
B: Every 30 seconds till failure 1 push press @80 percent of A (add 1 rep each :30)
C: Every 30 seconds till failure 1 push press @70 percent of A (add 1 rep each :30)
Thursday
***SKILL DAY***
Every minute on the minute for 12 rounds:
Odd minutes: 8 bar muscle ups + max double unders
Even minutes: 16 alternating pistols + max cross over single unders
Friday
For time
1200-800-600-400 meters
Run
Row
Ski
80-60-40-20 calories
Assault bike
Saturday
For Load & Reps
4 minutes sandbag over shoulder
4 minutes rest
4 minutes sandbag squats
4 minutes rest
4 minutes meter sandbag carry
Sunday
***CATCH UP DAY***
or
***BODY ARMOUR***
Get in contact with us
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