Saturday
With A Partner
50 OverHead Squats 95/65 – Should be quick and easy
50 Sandbag/Dball Cleans 100/70 -These will take awhile
50 Shuttle Runs – 2500M Total
(P1 runs to corner, P2 runs to corner, P1 to door, P2 to door is 4 reps)
50 Burpee Pulls Ups – RX+ 50 Muscle Ups
50 Sandbag/Dball Cleans
50 OverHead Squats
Sunday
3 Rounds
20 HSPU
20 Back Squats 185/125
20 Box Jump
RX+ 2 Rope Climbs
Monday
5×3 Clean & Jerk
Touch and Go or Drop and Pick right back up so that all 3 reps are done in under 30 seconds
Metcon:
15 Min AMRAP
10 Wall Ball
10 Burpee Pull UP
100m Run
RX+ 1 Rope Climb
Tuesday
With a Partner 35 Min AMRAP
Alternate exercises
4 Pull Ups – RX+ 2 Muscle Ups
6 Box Jumps
8 KB Swings 70/53
10 V-UP – RX+ GHD
200M Run
Wednesday
Strict Press 2×5
Push Press 2×3
Split Jerk 2×1 – Try to Build in Weight all 6 Sets
And
3×3 Front Squat – Week 2 of Strength Cycle (Was Monday last week and will be Monday next week)
Metcon:
15 Min Cap
50 DB Snatch 50/35
40 TTB
330M Farmer’s Carry 50/35DB RX+ 100/70# Dball Shoulder Carry
20 HSPU
10 OH Step Back Lunge 5/5
Thursday
3×3 Deadlift – Week 2 of Strength Cycle (Was Tues last week and will be Wed next week)
Metcon:
5 Rounds – 45 Sec Work 15 Sec Rest
Min 1: Thrusters 155/95 – These should be heavy and not unbroken – Like under 10 reps in 45 seconds
Min 2: Burpee Over the Bar
Min 3: Run (Try to get 200M in 45 seconds)
Min 4: Rest
Score Total Thrusters and Burpee
Friday
Quarterly – Baseline or Baseline+ Test
For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
or
50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Choose this or Baseline, not both
Strength:
3×3 Bench Press – Week 2 of Strength Cycle
