Saturday
For Tiime (CAP 35:00)
w/ a partner
Buy-in 5000/4000m Row-Ski or 12500/8750m Bike
then…
100 Thruster @95/65
*Every time you switch: 5 SYNCHRO Burpee Over Bar
Sunday
3 Rounds For Time
10 DBall Clean @100/70
30 GHD Sit Up
60 Double Under
400m Run
Monday
Every 2:30 for 15:00 (6 Sets)
5-5-5-3-3-3 Deadlift @50-60-70-75-80-85%
10 GHD Back Extension
Metcon
DEATH BY… (CAP 15:00)
Every Minute On The Minute…
1 Wall Walk
3 Deadlift @225/155
3 TTB
*Every minute you need to add +1 TTB..
1+3+3… 1+3+4… 1+3+5… 1+3+6…
**When does it END?
When you are unable to complete the repetitions within the minute, or at 15:00
Tuesday
Every 2:30 for 15:00 (6 Sets)
3 Squat Snatch @loading
Metcon
For Time (CAP 15:00)
18-15-12-9-6
Single DB Snatch @50/35
Single DB OH Lunge
*200m Run after each set (5x)
RX+: Single DB OHS
Wednesday
Every 2:30 for 15:00 (6 Sets)
7 Back Squat @50-55-60-65-70-75%
Metcon
AMRAP 15:00
10 Front Squat @95/65
10 Abmat Sit Up
10 HR Push Up
Thursday
Every 2:00 For 10:00 (5 Sets)
10-8-6-4-2 Push Jerk @loading
Metcon
EMOM 20:00 (5 Sets)
a. 10-15 Pull Up (RX+ CTB)
b. 10-15 Double DB Push Press @50/35
c. 250/200m Row-Ski or 600/400m Bike
d. Rest
Friday
“HERO – WITTMAN”
7 Rounds For Time (CAP 35:00)
15 American KB Swing @53/35
15 Power Clean @95/65
15 Box Jump (24/20″)
