Saturday
3 Rounds For Time (CAP 36:00)
w/ a partner
500/400m Row-Ski or 1250/875m Bike
50 Single DB Snatch @50/35
500/400m Row-Ski or 1250/875m Bike
50 Single DB Box Step Over (20″)
Sunday
AMRAP 30:00
20 Cal Row or Ski
15 Abmat Sit Up
10 Cal Bike
5 Shuttle Run
1 Shuttle Run = 50ft (25ft +25ft)
Monday
Every 3:30 for 14:00 (4 Sets)
10 Bench Press @loading
10/side, Single DB Z-Press
15-30″ Handstand Hold
Metcon
Every 1:30 for 15:00 (5 Sets)
a. ON
250/200m Row
MAX Burpee Over Rower
b. OFF
Score: Total of Burpee Over Rower.
Tuesday
Every 2:30 for 15:00 (6 Sets)
5-5-3-3-2-2 Deadlift @55-65-75-80-85-90%
10 GHD Back Extension
Metcon
AMRAP 16:00
30 Double Under
20 Deadlift @115/85 (RX+ 135/95)
30 Double Under
10 Hang Clean
Wednesday
“TRIPLE CARDIO RANDY”
3 Rounds For Time (CAP 36:00)
w/ a partner
1000/800m Row-Ski or 2500/1750m Bike
75 Power Snatch @75/55
Thursday
Every 2:00 for 10:00 (5 Sets)
2 TNG Clean & Jerk
Metcon
5 Rounds For Time (CAP 25:00)
200m Run
15 Box Jump Over (24/20″)
12 Deadlift @115/85 (RX+ 135/95)
9 Hang Clean
6 Push Jerk
3 Muscle Up
Friday
Every 2:00 for 14:00 (7 Sets)
3 Front Squat @55-65-70-75-80-85-90%
Metcon
10 Rounds For Time (CAP 16:00)
9 TTB
6 Front Squat @115/85 (RX+ 135/95)
3 Wall Walk
