Sat
For Time (CAP 37:00)
w/ a partner…
1000m Run (together)
60 Hang Snatch @95/65
500/400m Row-Ski or 1250/875m Bike
600m Run (together)
40 Hang Snatch @115/85
1000/800m Row-Ski or 2500/1750m Bike
300m Run (together)
20 Hang Snatch @135/95
2000/1600m Row-Ski or 4500/3150m Bike
Sun
5 Rounds For Time
5 Shuttle Run
20 Push Up
10 Squat Clean @135/95
1 Shuttle Run = 50ft (25ft +25ft)
Monday
STRICT PULL UP
A) Every 2:00 for 8:00 (4 Sets)
5-10 Strict Pull Up
*You can add weight.
SCALING OPTIONS:
5 NEGATIVE Pull Up (at least 5sec down)
Or
3x10sec Chin Over The Bar Hold
B) Every 2:00 for 8:00 (4 Sets)
10-15 Seated Banded Pull
10/side, DB Bent Over Row @heavy
Metcon:
AMRAP 13:00
3 Wall Walk
6 Strict HSPU
9 TTB
12 Alt. DB Snatch @50/35
RX+ 25ft HSW + DB @70/50
Tuesday
SQUAT CLEAN
Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean High Pull*
3 Hang Squat Clean**
*3″ floor to knee
**3″ pause in catch
Metcon:
EMOM 16:00 (4 Sets)
a. 8-12 Ring Dip
b. 10-15 KB American Swing @70/53
c. 15-20 Wallball @20/14
d. 20-30 Crossover/ 50 Double Under/ D.U. Practice
Wednesday
BACK SQUAT
Every 3:00 for 15:00 (5 Sets)
8 Back Squat @loading
Metcon:
For Time (CAP 20:00)
250/200m Row-Ski or 600/400m Bike
10 Abmat Sit Up
10 Box Jump Over
250/200m Row-Ski or 600/400m Bike
20 Abmat Sit Up
20 Box Jump Over
250/200m Row-Ski or 600/400m Bike
30 Abmat Sit Up
30 Box Jump Over
250/200m Row-Ski or 600/400m Bike
40 Abmat Sit Up
40 Box Jump Over
250/200m Row-Ski or 600/400m Bike
50 Abmat Sit Up
50 Box Jump Over
Thursday
SPLIT JERK
Every 1:45 for 10:30 (6 Sets)
2 Split Jerk @loading
*3″ pause in catch
Metcon:
For Time (CAP 24:00)
50 OHS @95/65
40 Burpee Over The Bar
40 Back Rack Lunge
30 Burpee Over The Bar
30 Clean
20 Burpee Over The Bar
20 Alt. Pistol
10 Muscle Up
Friday
DEADLIFT
Every 3:00 for 15:00 (5 Sets)
10 UNBROKEN Deadlift @loading
Before the workout.
Metcon:
5 Rounds For Time (CAP 13:00)
15 V-Up
15 CTB
