Monday

AMRAP 7

6 Thrusters@60/40kg

12 C2B Pull-Ups

24 Pistols

48 Double Unders

Score = Reps

(Rest 13 minutes)

AMRAP 7

12/10 Calorie Ski Erg or Assault Bike

10 Box Jumps@24/20″

8 Deadlifts@120/80kg

Score = Reps

Tuesday

For Time:

5 Rounds

10 DB GTOH@30/22.5kg

10 T2B

3 Rounds

20 DB Single Arm Alt Snatch@30/22.5kg

20 Wallballs@9/6kg

1 Round 

30 DB Single Arn OHS@30/22.5kg

30 Pull Ups

Score = Time

Wednesday

E2MOM

5X1 Clean + 1 Hang Clean@80% of 1RM Clean

E2MOM

6X2 Front Squat@80%

After Class Extra:

E2MOM

6X5 Push Press@80%

Thursday

20 AMRAP 

45 seconds on each movements

1 – Down Ups

2 – KB Swings@24/16kg

3 – Double Unders

4 – Calorie Row

Score = Total Reps

Friday

“18.1”

Saturday

Skill:

DB Snatch efficiency

For Time:

10 Alt DB [email protected]/15kg

10 Box Jumps@30/24″

Score = Time

(Rest 6 minutes)

For Time:

3 Rounds

800m Run

30 Pull Ups

20 KB Swings@32/24kg

Score = Time

Conditioning

MONDAY/TUESDAY:
30mins of:
1min = 15/12 Cal Row
2min = 20x Russian KB swings 32/24
3min = ME Burpees
4min = 30x Mountain Climbers
5min = REST
Score = Burpee Reps

WEDNESDAY/THURSDAY:
In Pairs Perform:
200 Cal Row
200 Cal Ski Erg
*On the minute every minute 1 athlete must perform 5 walkout press ups

FRIDAY:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time