MONDAY
FOR TIME
21-18-15-12-9-6-3
Ring push ups
Box jumps
TUESDAY
HEAVY DAY
5 rounds for quality and load:
30 sec heavy front rack hold (barbell)
2 lanes heavy box push
10 hip thrusters
WEDNESDAY
20:00 AMRAP
Buy in :200 double unders
- then -
20/16 cal row
20 burpees over the rower
20 DB snatch 22.5/15
THURSDAY
FOR TIME
44 pull ups
88 dumbbell walking lunges 2x22.5/15
44 pull ups
FRIDAY
HEAVY DAY
Snatch
3-2-1 3-2-1 3-2-1
SATURDAY
“Ralph”
4 rounds
8 deadlift 115/80
16 burpees
3 rope climbs
600m run
SUNDAY
Catch up day
Or
Body Armour
Get in contact with us
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