Monday
12 minute AMRAP
3-6-9-12-15-18-....
Thruster 42,5/30
Row or ski calories
Bar facing burpees
Toes to bar
Tuesday
Teams of two
For time
100 weighted sit ups
20 rope climbs
3K run (together)
20 rope climbs
100 weighted sit ups
Wednesday
4 x 3 minute AMREPS
Round 1:
15/12 cal bike
15 box jumps
15 deadlifts 50/35
Max reps snatches
Round 2:
12 box jumps
12/10 cal bike
12 snatches 60/42,5
max reps deadlifts
Round 3:
9 deadlifts 70/50
9 snatches 70/50
9/8 cal bike
max reps box jumps
Round 4:
6 snatches 80/57,5
6 deadlifts 80/57,5
6 box jumps
max cal bike
3 minute rest between rounds
Thursday
3x10-15 Incline close grip barbell bench press (RIR2)
3x10-15 yates rows (RIR2)
3x10-15 incline dumbbell fly (RIR2)
3x10-15 reverse fly (RIR2)
Teams of 2
5 rounds of weighted strict cindy (each)
5 weighted pull ups
10 weighted push ups
15 weighted squats
*use plate
*this is not about speed
* 1 works, 1 rests & helps with plate
Friday
SKILL DAY
FITNESS
40 burpee pull ups
80 wall balls
120 kettlebell swings 24/16
PERFORMANCE
40 chest to bar
80 wall balls
120 kettlebell swings 24/16
160 double unders
Saturday
HEAVY DAY
A:
Deficit SUMO DL
4 RM
B:
4 rounds of
1:00 sandbag hold
:15 rest
1:00 double KB front rack hold
:15 rest
1:00 burpees
:15 rest
Sunday
CATCH UP DAY
or
FOCUS DAY
Deadlift
1x3 70%
1x3 80%
1x3+ 90%
Collect 30-50 strict chin ups
A1: 3x8 single leg hip thrust
A2: 3x12 chest supported double dumbbell row
B1: Sandbag hold 3x1:00
B2: Double dumbbell hammer curls 3x15
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