Monday
FITNESS
3 RFT
400 meter run
12 strict pull ups
12 strict dips
21 dumbbell snatches 22,5/15
PERFORMANCE
“Helena”
3 RFT
400 meter run
12 bar muscle ups
21 dumbbell snatches 22,5/15
Tuesday
HEAVY DAY
Every minute untill failure
Minute 1: 1 front squat
Minute 2: 2 front squats
Minute 3: 3 front squats
Minute 4: reset the ladder and add weight
Wednesday
SKILL DAY
With a running clock
0:00 - 4:00 max reps handstand push ups (any style)
4:00 - 10:00 zone 2 (pick machine)
10:00 - 14:00 max reps ring dips (any style)
14:00-20:00 zone 2 (pick machine)
20:00 - 24:00 max reps push ups
24:00 - 30:00 zone 2 (pick machine)
Thursday
5 rounds for time
15 toes to bar
15 box jumps 24/20
15 v-ups
15 burpees
Friday
FITNESS
“Grace”
For time
30 clean & jerks 60/40
PERFORMANCE
“Isabel”
For time
30 snatches 60/40
Saturday
In teams of two
For time
40-30-20-10
Thrusters 52,5/35
Pull ups
Assault bike calories
Sunday
CATCH UP DAY
or
FOCUS WORK
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