Monday
On the Minute x 10:
2 Power Snatches
1 Overhead Squats
—
For Time:
21-15-9 Reps
Power Snatches (75/55)
Overhead Squats (75/55)
..then
50/35 Calorie Assault Bike
…then
9-15-21 reps
Power Snatches (75/55)
Overhead Squats (75/55)
Tuesday
AMRAP 4min:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
*rest 4 Mins
AMRAP 4min:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
*rest 4 Mins
AMRAP 4min:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Wednesday
3 Sets
9 Bulgarian Split Squats (Left)
9 Bulgarian Split Squats (Right)
Max Unbroken Dips
—
For Time:
50 Wallballs (20/14)
50 Box Jumps (24″/20″)
50 Wallballs (20/14)
On the Minute [Starting at 0]:
5 Deadlifts (225/155)
Thursday
Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press
*Switch Stations Every Minute*
Friday
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
—
1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
Saturday
3 Sets
9 Barbell Good Mornings
12 Weighted Glute Bridges
15 Strict Toes to Bar
—
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)
1 Round of “DT” :
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Sunday
EMOM 20mins
Min 1: Calorie Row
Min 2: Ab Mat Sit-ups