Monday
***SKILL DAY***
4 rounds
1:00 1 max set pull ups (RX+=C2B)
1:00 shuttle run max distance
1:00 airbike max calories
1:00 ski max calories
1:00 rest
Tuesday
"Semi Final Linda"
For time
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70
DB bench press 32.5/22.5
Squat clean 65/47,5
Wednesday
Fitness
For time
10-20-30-40-50
abmat sit ups
Plate overhead lunges 20/15
Performance
5-10-15-20-25
T2B
10-20-30-40-50
Plate overhead lunges 20/15
Thursday
8 minute AMRAP
10-20-30-40-50-60…
Double unders
5 devil presses 22.5/15 after each set
Friday
With a running clock
00:00 - 5:00
500m row for time
5:00 - 10:00
10 rope climbs for time
10:00 - 15:00
Max distance farmer carry
Saturday
“Kelly”
5 rounds for time
400m run
30 wallballs 9/6
30 box jumps 24/20
Sunday
***CATCH UP DAY***
or
***BODY ARMOUR***
Get in contact with us
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