MONDAY
For Load:
Back Squat 10-8-6-4-2
Shoulder Press 10-8-6-4-2
Deadlift 10-8-6-4-2
TUESDAY
For Time:
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups
Midline:
2 Sets:
10 Single-Arm Ring Rows /Arm
:30 Ring Row Hold - Use two hands to hold at the top of the ring row hold
WEDNESDAY
AMRAP 20:
10 KB Good Mornings/Goat Bag Swings
100m Farmer Carry (50/35#)
10 Weighted Sit-ups (20/14#)
- Add 10 reps to the Hip Extensions and sit-ups after each round.
THURSDAY
For Time:
1,000/800m Row
25 Box Jumps (30/24”)
1,000/800m
Row 50 Box Jumps (24/20”)
1,000/800m Row
75 Box Jumps (20/14”)
Skill Work
3 Sets:
16 Knees-to-Elbows in Plank
16 Alternating Single-Leg Box Squats
FRIDAY
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Bar Muscle-ups /CTB/Pull-ups/Ring Rows
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
SATURDAY
Pre-workout: 12:00
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
Nancy
5 Rounds For Time:
400m Run
15 Overhead Squats (95/65#)