Monday
3 Rounds
For Time:
32 DB [email protected]/15kg
16 Pull-ups
32 Burpees
Score = Time
In Pairs
For Time:
Calorie Row
25-20-15-10-10-15-20-25
(can only change after each segment completed)
Score = Time
Tuesday
6X1 Snatch + 2 Hang Snatch
(Rest 2minutes between sets)
AMRAP 12
30-20-10
Alt KB Snatch@24/16kg
Double Unders
Wallballs@9/6kg
Score = Reps
Extra Credit:
5X5 Back Squat@70/80%
(Rest 2minutes between sets)
Wednesday
For Time:
21-15-9
OHS@50/35
Over Bar Burpee
T2B
Score = Time
Rest 10minutes
Run 5x400m
(Rest 2minutes between attempts)
If you’re feeling strong take a Sandbag, Slamball a friend or any other odd object you fancy transporting!
Thursday
6X5 TNG Power Clean + Push Jerk@70/80% of 1RM Power Clean + Push Jerk
(Rest 2minutes between sets)
5X5 Strict Press@80%
(Rest 2minutes between sets)
Extra Credit:
5X12 FR Alt Reverse Lunge
(Rest 2minutes between sets)
Friday
Bar Muscle-ups 10 EMOM Pick a rep range you can maintain for 10minutes. Work on efficiency of the moment, getting higher, pulling less!
6X3 Bench Press@80%
(Rest 2minutes between sets)
5X8 Strict Pull-up
2seconds up
2seconds hold chin above bar
2seconds down
(Rest 2minutes between sets)
10-1
Strict T2B
Strict HSPUs
Saturday
For Time:
10-1
Hang Power Clean@70/50kg
Wallballs@14/9kg
Score = Time
Rest 8minutes
For Time:
10-1
HSPU
C2B
Score = Time
Rest 8minutes
For Time:
10-1
Pistol (both legs = 1rep)
Burpee
Score = Time
