Monday

Warm up

2 min jump rope

Empty bar:

10 RDL alternate legs

10 hang power clean

10 thrusters

10 wide grip BTN thrusters

10 wide push ups

10 narrow push ups

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A.

Linda

For Time:

10.9.8.7.6..5.4.3.2.1 reps of 

1.5x bodyweight Deadlift

1x Bodyweight Bench press

.75x bodyweight power clean

 

B.

10 minute max reps

Weight vest box step ups

Tuesday

Warm up:

2 rounds

100 Foot Double Kettlebell Front Rack Carry
100 Meter Jog

12 Goblet Hold Heel Elevated Squats

12 Toe Elevated Dumbbell Romanian Deadlifts

 

A.

Back squat

Every 2 minutes x 10 minutes

8.8.6.6.4 Back squats

Use the top weight possible for each set of reps.  Use a box if you need to, to achieve depth.

 

B.

In teams of 2, against a 15 minute clock, perform as many calories as possible of:

150 Wall Ball Shots (20/14lbs to 10/9′)

50 Single arm Devil’s Press (50/35lbs)

Max Calorie Echo/Assault Bike in the remaining time.

Wednesday

Warm up:

400 Meter Jog

2 rounds of:

10 Alternating Cossack Squats (5/leg)

10 Down Ups

10 Tempo Deadbugs @ 1111

 

A.

Every 2 minutes for 10 minutes 

3-5 box cleans from the  knee

 

B.

Every 2 min x 6 minutes: 

16 DB lunges, heavier than last week

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C.

With a partner

Against a 13 minute clock, perform as many reps as possible of:

200 M sled pull  (155/225 sled) 

100 m farmer carry (53/35)

100 Dumbbell Push Press (50/35lbs)

Max Sit-Ups in the remaining time.

Thursday

 

Warm up:

30 Kbs

20 Goblet Front squats

10/10 KB hang clean and press

5/5 KB halos

30 KBS

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A.

Badger

3 rounds

• 30 squat cleans 95/65 lbs or 42.5/30 kg

• 30 pull-ups

800 m run

Friday

Warm up:

Three sets of:

50 Foot Single Arm Front Rack Carry (each arm)

50 Foot Single Arm Overhead Carry (each arm)

15 Banded Face Pulls

2-3 Turkish Get Ups (each arm)

5/5 Sots press

 

A.

Every 2 minutes for 10 minutes 

3-5 box Snatch from the  knee

 

B.

For time:
10-8-6-4-2 reps of:
Handstand Push-Ups
Pull-Ups
Dumbbell Front squat (50-70/35-50lbs)
Ring dips

Snatch (85/115)

Saturday

Warm up:

Every minute, on the minute, for 10 minutes (2 sets of):

Station 1: 15 Pronated Grip Band Pull Aparts

Station 2: 5 Ring Rows + 20-30 Second Squeeze @ Top

Station 3: 20 Plank Position Shoulder Taps (10/side)

Station 4: 20-30 Second Side Plank (each side)

Station 5: 5 Inchworms

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A.

Every 2 min x 10 min

5 pause overhead squats

 

B.

Every minute, on the minute, for 25 minutes (5 sets of):

Station 1: 

15/12 Butterfly Pull-Ups, OR 3/2 Rope Climbs

Station 2: 50 Double Unders

Station 3: 6 Deadlift +3 OTB Burpees (185/125)

Station 4: Max Distance Farmer Carry (70/53lbs – 25 foot increments)

Station 5: Rest