Monday
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute 2: 4 Back Squats
*preform at 70% of best front
squat
—
AMRAP 18mins:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
Tuesday
Power Cleans:
Build to Heavy Set of 3
—
5 Rounds for Time:
10 Power Cleans (135/95)
10 Burpees
Wednesday
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)
Thursday
“Kerrie”
10 Rounds for Time
100m Sprint
5 Burpees
20 Sit-ups
15 Push Ups
100m Sprint
Rest 2 mins Between Rounds
*wear a vest if you have one
Friday
Deadlifts:
Heavy 6-4-2
—
AMRAP 15mins:
40 Single DB Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)
Saturday
6 Sets:
3 Snatch Grip Push Jerks
2 Overhead Squats
1 Snatch Balance
Rest 2 Minutes Between Sets
(50%-53%-56%-59%-62%-65%)
—
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Sunday
In 10 Minutes:
Est. Heavy Set of 3 Bench Press
*Rest 5 Minutes
In 8 Minutes:
Max Calorie Bike
*Rest 5 Minutes
In 2 Minutes:
Max Double Unders