Monday
12 minute AMRAP
1 rope climb
3-4-6-7-8-9-10-11…
Front squats 60/40
Push press 60/40
Tuesday
HEAVY DAY
Clean & jerk
build up in 5 singles to a 1 RM
-Then-
For time
10 reps @ 70%
10 reps @ 80%
Wednesday
For time
70 burpees
50 kettlebell swings 24/26
30 chest to bar pull ups
Thursday
Every 4 minutes for 4 rounds
40 double unders
20/16 cal bike
10 dumbbell snatches 32.5/22.5
Rest the remainder of the 4 minute window
Friday
In teams of two
For time
1000m row
750m row
500m row
250m row
Saturday
25:00 amrap
1,5 mile run
in the remaining time:
AMRAP
10 push up
20 lunges
30 sit ups
Sunday
Paused back squat
5x3 @ @ 70% of 1 RM (:3 sec pause in bottom)
*+2,5kg each side on last week
Backrack reverse lunges 4x18 (7 each leg) RIR 2
*same weight as last week
Hip Thruster 4x12 RIR 2
*same weight as last week
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Get started with the trial
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