MONDAY
Skill:
EMOM 12:
Minute 1 | 5 Box Step-offs
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated
3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20”)
50 Double Unders
TUESDAY
Strength:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
WEDNESDAY
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
THURSDAY
Skill:
Pre-Workout: On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
9 Sets For Load:
Back Squat 10-5-3-1-1-1-3-5-10
FRIDAY
AMRAP 12:
3 Strict False Grip Ring Pull-ups/Ring Rows
3 Strict Ring Dips
Midline:
Accumulate:
50 Hanging Leg Raises (on Rings if able)
- Every break perform 10 DB hang muscle cleans
SATURDAY
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
- One partner works while one rests
Skill:
Accumulate:
50 Alternating Arm-Leg Lifts in Plank
2:00 Knee Tuck Hold Bar Hang