MONDAY
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
For time: 5 strict muscle-ups/chest to bar/strict pull-ups 50 double-unders 4 strict muscle-ups/chest to bar/strict pull-ups 40 double-unders 3 strict muscle-ups/chest to bar/strict pull-ups 30 double-unders 2 strict muscle-ups/chest to bar/strict pull-ups 20 double-unders 1 strict muscle-up/chest to bar/strict pull-up 10 double-unders
TUESDAY
Filthy Fifty
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders
WEDNESDAY
Pre-workout:
EMOM 7:
1-5 wall walks
AMRAP 10:
7/10-cal. Echo bike
10 strict handstand push-ups
THURSDAY
Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses
5 sets for load:
3 overhead squats
FRIDAY
Open 22.2
SATURDAY
4 rounds for time:
15 box jumps (30/36 in)
400-m run
Post-workout:
5 sets for load:
10 front-rack lunges
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