Saturday
6 Rounds For Time (CAP 40:00)
w/ a partner…
10 Alt. DB Devil Press @50/35
15 KB SDHP @70/53
20 Push Up
400m Run (Together)
*You need to alternate the exercises every round.
Ex.: 10 Alt. DB Devil Press (Athlete A)
15 KB SDHP (Athlete B)
20 Push Up (Athlete A)
400m Run (Together)
10 Alt. DB Devil Press (Athlete B)
15 KB SDHP (Athlete A)
20 Push Up (Athlete B)
400m…
Sunday
5 Rounds For Time
100m Double KB Farmer Carry @70/53
10 Deadlift @185/125
15 GHD Sit Up
Monday
BACK SQUAT
Every 2:30 for 15:00 (6 Sets)
8-8-6-6-4-4 Back Squat @loading
Metcon
3 Rounds For Time (CAP 17:00)
500/400m Row-Ski or 1250/875m Bike
40 Wallball @20/14
100 Double Under
Tuesday
PRESS COMPLEX
Every 2:30 for 15:00 (6 Sets)
@loading
1 Push Press
1 Push Jerk
1 Split Jerk
*It’s a complex, don’t break between the movements.
Metcon
EMOM 16:00 (4 Sets)
a. 15-20 KB Russian Swing @70/53
b. 10-15 Ring Dip
c. 15-20 GHD Sit Up
d. 1-2 Seated Legless
Wednesday
DEADLIFT
Every 2:30 for 15:00 (6 Sets)
5 Double Pause Deadlift @loading
*3″ pause at knee on your way up and on your way down.
Metcon
“Diane”
21-15-9 reps for time of:
Deadlift 225/155#
HSPU
Thursday
SNATCH COMPLEX
Every 2:00 for 14:00 (7 Sets)
@loading
1 Squat Snatch*
1 OHS
*3″ pause in catch.
Metcon
AMRAP 16:00
6 Burpee Box Jump Over (24/20″)
12 Alt. DB Snatch @50/35
100m Run
RX+
Box Jump Over (30/24″)
DB Snatch @70/50
Friday
LUNGE
Every 2:00 for 10:00 (5 Sets)
10 Alt. Back Rack Lunge @loading
*Forward Steps.
Metcon
For Time (CAP 20:00)
15 Front Squat @95/65
30 TTB
15 Thruster
—– Rest 1:00 —–
15 Front Squat
30 CTB
15 Thruster
—– Rest 1:00 —–
15 Front Squat
30 Muscle Up
15 Thruster
