Monday

AMRAP 8

50 Double Unders

25 DB Push Press

10 T2B

Score = Reps

 

Rest 10 minutes 

 

AMRAP 8

60 Calorie Row

30 Over Erg Burpee

15 Bar Muscle Ups

Score = Reps

Tuesday

5×3 Clean@80/90% of 1RM Clean

(not touch and go)

(Rest 2 minutes between sets)

 

5X3 Clean Pull@110/120% of 1RM Clean

(Rest 2 minutes between sets)

 

After Class Extra:

5X3 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

15-12-9

Hang Power Clean@70/50kg

Strict Ring Dip

Score = Time

 

Rest 10 minutes 

 

For Time:

15-12-9

Front Squat@70/50kg

Strict HSPU

Score = Time

 

Rest 10 minutes 

 

For Time:

15-12-9

STOH@70/50kg

Strict T2B

Score = Time

Thursday

Ring Muscle Ups

EMOM 10 

or

Skill Work

Pick a rep range you can maintain for the 10 minutes. Work on efficiency of the movement, getting higher, pulling less!

 

6X3 Bench Press@80%

(Rest 2 minutes between sets)

 

6X8 Single Arm DB Row

(Rest 2 minutes between sets)

 

After Class Extra:

3 Rounds For Quality:

10 Hollow Rocks

10 V-Ups

10 Knee Tucks

10 Second Hollow Hold

(Rest 90 seconds between rounds)

Friday

10-20-30

Calorie Ski Erg

Wallballs@9/6kg

Score = Time

 

Rest 10 minutes 

 

10-20-30

Calorie Row

Over Erg Burpee

Score = Time

 

Rest 10 minutes 

 

10-20-30

Calorie Assault Bike

Slamballs@35/20lbs

Score = Time

Saturday

For Time:

9-6-3

Thrusters@60/40kg

Pull Ups

9-6-3

Thrusters@60/40kg

C2B Pull Ups

9-6-3

Thrusters@60/40kg

Bar Muscle Ups

Score = Time