Monday

A. Strength

E3MOM 4×6 Front [email protected]/75%

B. Conditioning

EMOM 21
1 – 5 TNG Squat [email protected]%
2 – 10 [email protected]/6kg + ME Burpees
3 – Rest

Tuesday

A. Strength

4 Rounds For Quality:
12 HR Press Ups
10 Bench Press
8 Strict Pull Up
6 Strict Chin Ups

B. Conditioning

2 Rounds
50/35 Calorie Row
50 Push [email protected]/15kg
100 Double Unders
(Rest 2 minutes)

Wednesday

A. Strength

E3MOM 5×3 [email protected]%

B. Conditioning

AMRAP 8
In Pairs
YGIG Movements
5 [email protected]/35kg
7 T2B
9 Burpees Over Bar
Score = Reps

Thursday

A. Strength

E3MOM 5×4 [email protected]/85%

B. Conditioning

For Time:
21-15-9
Down Ups
Single Arm DB Strict [email protected]/15kg (Right Arm)
Pull Ups
Single Arm DB Strict [email protected]/15kg (Left Arm)
Score = Time

Friday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Burpees
3 – 15/12 Calorie Bike
4 – 15 Wallballs
5 – 15/12 Calorie Ski
6 – Rest

Saturday

20.5

Sunday

Conditioning

For Time:
In Pairs
800m Row
30 [email protected]/55kg
60 T2B
20 [email protected]/55kg
40 T2B
10 [email protected]/55kg
20 T2B
800m Run
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 32
1 – 15/12 Calorie Row
2 – 15 Down Ups
3 – 15/12 Calorie Assault Bike
4 – 15 Plate [email protected]/10kg

WEDNESDAY/THURSDAY

For Time:
7 Rounds
400m Run
20 [email protected]/6kg
10 Burpees
Score = Time

FRIDAY

EMOM 32
1 – 24 Alt Lunge
2 – 12 DB [email protected]/15kg (Right Arm)
3 – 24 Double Unders
4 – 12 DB [email protected]/15kg (Left Arm)