MONDAY
Strength:
Build to heavy 3 Push Press
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
TUESDAY
5 Rounds For Time:
500/350m Row
- After each row, perform 2 double unders for each row pull taken to complete 500/350m
Midline:
Accumulate:
2:00 L-Sit Hold
50 V-ups
WEDNESDAY
AMRAP 5
5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
- Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
- Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
Midline:
3 Sets:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side
THURSDAY
Strength:
12 Sets For Load: 1 Thruster
FRIDAY
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24”)
- Athletes may touch the top of the box with their hands
Midline:
50 Medball Sit-up Tosses - With a partner
SATURDAY
Heavy Grace
For Time:
30 Clean & Jerks (Choose a heavy to moderate load)
Bonus:
Accumulate With a Partner:
100 Bar-Facing Burpees
- Resting partner holds a plank.
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