Monday
HEAVY DAY
Squat Clean & Jerk
1 rep max
Tuesday
BENCHMARK WORKOUT
“Barbara”
5 rounds each for time
20 pull ups
30 push ups
40 sit ups
50 air squats
Wednesday
FITNESS
5 rounds for time
5 deadlifts 125/85
10 burpees
PERFORMANCE
3 rounds for time
10 deadlifts 125/85
30 double unders
Thursday
20 minute AMRAP
10 pike push ups
15/12 cal bike
20 KB snatches 24/16
Friday
SKILL DAY
A:
Every 90 seconds for 6 rounds
30 seconds max pistol squats
B:
Every 2 minutes for 5 rounds
5 burpee box jump overs 24/20
1 max set of toes to bar
Saturday
2K
or
5K
Sunday
CATCH UP DAY
or
FOCUS DAY
Get in contact with us
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