Monday
Back Squat 20 Rep Max
.10-9-8
Power Clean 155/115lbs
Muscle Ups
Immediately into
.7-6-5
Power Clean 185/135lbs
Muscle Ups
Immediately into
4-3-2-1
Power Cleans 205/155lbs
Muscle Ups
Tuesday
For Time
800M Run
12 Wall Walk PLUS!
36 Toes to Bar
Rest 2 minutes
2 Rounds
400m Run
6 Wall Walk PLUS!
18 Toes to Bar
Rest 3 minutes
4 Rounds
200m Run
3 Wall Walk PLUS!
9 Toes to Bar
Wednesday
Teams of 2
7 Rounds For Time
12/9 Cal Echo Bike
10 Deadlift 185/125lbs + 5 Box Jumps 30/24″
10 Pull ups
*Athletes alternate each row of movements
*Both athletes have 7 total rounds
Thursday
“Ghost”
6 Rounds
1 Minute of Rowing for Cals
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest
*Score each movement individually
Then
6 sets
20s Farmers Hold w/ Fat Grip per side (Heavy)
1 Minute SB bearhug Hold 3″ from wall
Friday
OTM for 12 Minutes
1 Snatch…Build
Nancy
5 Rounds For Time
400m Run
15 OH Squats 95/65lbs
Saturday
“Are We There Yet?”
5 Rounds For Time
1000/800m Row
30 Box Jumps 24/20″
30 DB Snatch 50/35lbs
Sunday
“Macho Minute”
On the Minute x 15:
3 Power Cleans 135/95lbs
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees
