Monday

“19.5”

Tuesday

Conditioning

AMRAP 30
In Pairs
400m Run (Both)
40 Down Ups (Split)
400m Row (Split)
40 Alt Jumping Lunges (Split)
Score = Reps

Wednesday
A. Skill

Bar Muscle Ups

B. Conditioning

For Time:
In Pairs
6 Rounds
32 Heavy Wallball@14/9kg
16 Box Jumps@24/20″
8 Bar Muscle Ups
Score = Time
Time Cap = 24 Minutes

Thursday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 20 Press Ups
3 – 13/10 Calorie Ski Erg
4 – 15 DB Strict Press
5 – 11/8 Calorie Assault Bike
6 – 10 Strict Pull Ups
Score = Reps

Friday

A. Strength

E4MOM 5×2 Front Squat@90%

B. Conditioning

For Time:
DB [email protected]/15kg
Down Up
21-18-15-12-9-6-3
Score = Time

Saturday

A. Strength

E3MOM 5×4 Strict Press@80/82.5%

B. Conditioning

For Time:
5 Rounds
10 Pull Ups
10 Power [email protected]/30kg
40 Double Unders
Score = Time

Sunday

A. Strength

E4MOM 4×4 Deadlift@80/85%

B. Conditioning

Some heavy weighted walks, carries and odd object lifts with coach Knight

Conditioning

MONDAY/TUESDAY

WEDNESDAY/THURSDAY

FRIDAY