Monday

20 Minute Time Cap

 

For Time:

“Angie”

100 Pull-Ups

100 Press-Ups

100 Sit-Ups

100 Squats

Score = Time

 

Or

 

Scale

For Time:

10 Rounds

10 Pull-Ups

10 Push-Ups

10 Sit-Ups

10 Squats

Score = Time

Tuesday

C&J Singles

3X5@60%

3X3@70%

2X2@80%

2X1@90%

(Rest 2minutes between sets)

 

6X5 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

12-9-6

Hang Snatch@60/40kg

Pull-Up

36-18-12

Score = Time

 

Rest 10minutes

 

7 AMRAP

12 KB Swings@24/16kg

8 Single Arm KB OH Squat@24/16kg (Right)

12 Burpees

8 Single Arm KB OH Squat@24/16kg (Left)

Score = Reps

 

Note:

Scale OH Squat to Goblet

Thursday

For Time:

50-40-30-20-10

Calorie Row/Ski Erg/Assault Bike

Wallballs@9/6kg

Score = Time

 

Rest 10minutes

 

For Time:

In Pairs

100-80-60-40-20-10

Double-Unders

Over Box Jumps@24/20″

Score = Time

Friday

6X5 Bench Press@80%

(Rest 2minutes between sets)

 

6X8 Single Arm DB Row

(Rest 2minutes between sets)

 

5 Rounds

For Quality:

6 Strict T2B

8 Strict KB Press@24/16kg

10 Chin-Up

12 Press-Up

Saturday

For Time:

10-1

Power [email protected]/30kg

T2B

Score = Time

 

Rest 10minutes

 

For Time:

10-1

[email protected]/30kg

Pull-Up

Score = Time