Saturday
3 Rounds For Time (CAP 40:00)
w/ a partner
1000m Run (together)
30 Deadlift @185/125
50 Abmat Sit Up
200m/each, Double KB Farmer Carry @53/35
Sunday
AMRAP 30:00
250/200m Row-Ski or 600/400m Bike
15 Bench Press @95/65
15 Single DB Box Step Up @50/35 (20″)
Monday
Every 2:00 For 10:00 (5 Sets)
12-10-8-6-4 Push Press @loading
Metcon
For Time (CAP 22:00)
1 Round of:
21 Front Squat @115/85 (RX+ @135/95)
21 STOH
1000m Run
3 Rounds of:
7 Front Squat
7 STOH
1000m Run
7 Rounds of:
3 Front Squat
3 STOH
Tuesday
Every 2:30 for 10:00 (4 Sets)
10/side, Single DB Renegade Row
10 KB Hammer Curl
Metcon
For Time (CAP 22:00)
21-18-15-12-9
Pull Up
100m Run
9-12-15-18-21
TTB
100m Run
REP SCHEME:
21 Pull Up
100m Run
9 TTB
100m Run
18 Pull Up…
Wednesday
Every 2:30 for 15:00 (6 Sets)
3 Squat Clean @loading
Metcon
EMOM 16:00 (4 Sets)
a. 3-5 Power Clean @80%
b. 1-2 Rope Climb
c. 250/200m Row-Ski or 600/400m Bike
d. Rest
RX+ Legless Rope Climb
Thursday
Every 2:30 for 15:00 (6 Sets)
7 Front Squat @50-55-60-65-70-75%
Metcon
5 Rounds For Time (CAP 15:00)
10 Single DB Squat @50/35
10 Burpee Over DB
then…
100 Single DB Lunge
Friday
Every 3:00 for 15:00 (5 Sets)
3-5 Strict HSPU (RX+ Deficit)
1 NEGATIVE HSPU (10sec)
5/side, Half Kneeling Windmill
SCALED VERSION:
3-5 Box Pike Push Up
1 NEGATIVE Box Pike Push Up (10sec)
Metcon
“NATE STYLE”
10 Rounds For Time (CAP 16:00)
2 Muscle Up
4 HSPU
8 American KB Swing @70/53
