Monday

Conditioning

For Time:
In Pairs
21-15-9
Calorie Row
[email protected]/30kg

21-15-9
Calorie Row
Burpees Over Bar

21-15-9
Calorie Row
[email protected]/30kg
Score = Time

Tuesday

A. Strength

E3MOM 5×4 Back [email protected]%

B. Conditioning

AMRAP 20
200m Run
18 [email protected]/6kg
16 Burpees
14 Alt DB [email protected]/15kg
12 Press Ups
Score = Reps 

Wednesday

A. Strength

E3MOM 5×5 Push [email protected]%

B. Conditioning

For Time:
5 Rounds
9 Power [email protected]/40kg
12 Strict HSPU’s or Seated DB Strict Press
9 Front [email protected]/40kg
12 Strict Pull Ups or Jumping Pull Ups
Score = Time

Thursday

A. Strength

E3MOM 5×5 Bench [email protected]%

B. Conditioning

EMOM 25
1 – 15/12 Calorie Assault Bike
2 – 15 Down Ups
3 – Rest
4 – 15/12 Calorie Ski
5 – 15 Slam Balls

Friday

A. Strength

E3MOM 5×4 Front [email protected]%

Conditioning

For Time:
In Pairs
40 Calorie Row
40 T2B
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 Pull Ups
40 Calorie Row
40 T2B
Score = Time

Saturday

Conditioning

For Time:
Teams of 3
3 Rounds:
30 [email protected]/30kg
30 Hang Power [email protected]/30kg
30 Push [email protected]/30kg

100 Calorie Assault Bike

2 Rounds:
30 [email protected]/40kg
30 Hang Power [email protected]/40kg
30 Push [email protected]/40kg

100 Calorie Assault Bike

1 Round:
30 [email protected]/55kg
30 Hang Power [email protected]/55kg
30 Push [email protected]/55kg
Score = Time

Sunday

A. Strength

20 Minutes to build to a heavy 3 Rep Power Snatch

B. Conditioning

For Time:
30-20-10
DB [email protected]/15kg
Burpees
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
In Pairs
100 Air Squats
100 Burpees
100 Air Squats
80 Burpees
100 Air Squats
60 Burpees
100  Air Squats
40 Burpees
100 Air Squats
20 Burpees
Score = Time

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score
Score = Time