Monday
Strength:
Build to Heavy
1 Pausing Front Squat (2 second pause)
+ 1 Front Squat
—
Workout:
10 Rounds for time
15 Wallball (20/14)
200m Run
Tuesday
Strength:
5RM Push Press
—
Workout:
21-15-9
Power Cleans (115/85)
Hand Release Push-ups
…directly into
21-15-9
Push Press (115/85)
T2B
Wednesday
EMOM 24 min
min 1- 5 Power Snatch
min 2- 10 Bar Facing Burpees
min 3- 3-5 Bar Muscle ups
min 4- 50 Double Unders
Thursday
“Ruth”
Row 1993m
…directly into
3 Rounds-
50 Russian KB Swings
40 Barbell Floor Wipers
30 Goblet Squats
—
Finisher-
1 set Max Rep Push Ups
1 set Max Plank Hold
Friday
Strength:
Pausing Hang Squat Snatch
2-2-2-2-2-2
*2 sec. pause at knee & 2 sec. pause
in bottom of OH Squat position
—
Workout:
AMRAP 15min
16/12 Cal. Bike
12 C2B Pullups
8 DB Snatches (70/50)
Saturday
Strength:
4 Rounds
16 Single Leg Squats/Pistols
2/2 Turkish Get-ups
10 Pulls on Rower for Max Meters
—
Workout:
5 Rounds For Time
1 min Cal. Row
1 min Burpee
1 min Thrusters (95/65)
1 min Rest
Sunday
Workout:
On the 3:00 x 6 Rounds
5 Strict Toes to Bar
15 – 10m Shuttle Runs
Max Calorie Assault Bike