Monday
FITNESS
"Whitten"
5 rounds for time
22 kettlebell swings 32/24
22 box jumps 24/20
400 meter run
22 burpees
22 wallballs 9/6
Tuesday
FITNESS
For time
5-10-15-20-25
calories row
20-20-20-20-20
single arm push press 32,5/22,5
PERFORMANCE
20-40-60-80-100
Double unders
20-20-20-20-20
single arm push press 32,5/22,5
Wednesday
BEAR
5 rounds for time
500/400 meter row
25 burpee to target
LION
"G.I. Gain"
5 rounds for time
500/400 meter row
25 burpee pull ups
PIGEON
"Ryan"
5 rounds for time
7 ring muscle ups
21 burpees to target
Thursday
FITNESS
20 minute AMRAP
20 double dumbbell step ups 15's/10's
20 double dumbbell lunges 15's/10's
40 single dumbbell weighted sit up 15/10
Friday
FITNESS
In teams of two:
20 minute AMRAP
4 deficit push ups
8 toes to bar
12 push ups
One person completes a full round, while the other person completes 16/13 calories on the Assault bike
Saturday
FITNESS
Front Squat
1-2-3-1-2-3-1-2-3
PERFORMANCE
Find a max in the following complex:
1 power clean from blocks
+
1 squat clean from blocks
+
1 front squat
Sunday
Catch Up Day
or
Body Armor
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