Monday
Strength: (20:00)
Back Squat 4×10 (building)
*record heaviest completed set
Metcon
10AMRAP
10 Front Squat (135/95)
200m Run
Tuesday
Strength: (20:00)
12 Minute Alternating EMOM
Min 1: 3 Push Press (from the floor)
Min 2: 5-10 Strict Pull-Ups
Metcon
For Time (15:00)
21-15-9
Deadlift (225/155)
TTB
HR Push-Ups
Wednesday
Metcon
30AMRAP
500m Row
40 Step Ups (24/20)
Run 1 Lap
20 Burpees
10 KBS (70/53)
Thursday
Strength:
Every :90 x 7 sets
3 Position Power Clean (High Hang, Hang, Floor)
Metcon
“RX”
21-15-9
Power Clean (155/105)
Cal Bike
“Intermediate”
21-15-9
Power Clean (135/95)(95/65)
Cal Row
“Fundamental”
15-12-9
Hang Power Clean
Cal Row
Friday
9EMOM
Min 1: :40 Muscle Ups or Kipping Pull-ups
Min 2: :40 HS Walks or Wall Walks or HS Hold
Min 3: :40 Pistols (Practice for Metcon)
Metcon
“Mary”
20AMRAP
5 HSPU
10 Pistols
15 Pull-Ups
Or
“Cindy”
20AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
“Fundamental”
20AMRAP
5 Ring Rows
10 Assisted Push-Ups
15 Air Squats
Saturday
Partner WOD
Teams of 3- one person working at a time
30AMRAP
100/70 Cal Row
50 Box Jump Over (24/20)
50 Barbell Ground to Overhead*
Rd1: 115/75
Rd2: 135/95
Rd3: 155/105
Rd4: max reps at 185/125
(may snatch or clean & jerk. If teams make it to rd 4, all remaining time is spent accumulating reps at 185/125, they do not go back to the rower if they get to 50)
Sunday
Metcon
For Time (35:00)
“RX”
4 Rounds
50 DU’s
40 KBS (53/35)
30 Wall ball (20/14)
20 Burpees
10 TTB
“Fundamental”
4 Rounds
100 Jump Rope Singles
30 KBS
20 Wall ball
15 Burpees
10 Hanging Knee Raises
