MONDAY:
A)
3 Rounds: (not for time)
20 Single arm DB overhead walking lunges
14 Strict pull ups (use band to go unbroken)
10 Toes to rings
12 Bounding box jumps
B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set
TUESDAY:
A)
3x500m row
*60 sec btw sets
B)
For time:
21-15-9
Thrusters (95/65) *1 sec pause
Toes to bar
Rest 5 minutes then,
For time:
2 rounds
21 Wall balls
15 Power snatches (95/65)
9 Bar facing burpees
*Score both times
WEDNESDAY:
A)
3x500m row
*60 sec btw sets
B)
5 Minute AMRAP:
3 Deadlifts (205/135)
7 Push press (95/65) *1 sec pause
- Rest 2 minutes -
5 Minute AMRAP:
4 Pull ups (jumping pull up instead of bands today)
9 Push ups
- Rest 2 minutes -
5 Minute AMRAP:
5 Box jumps
11 Barbell thrusters
THURSDAY:
A)
3 Rounds: (not for time)
20 Single arm DB overhead walking lunges
14 Strict pull ups (use band to go unbroken)
5/5 Windmills (heavier than last week)
10 Dips
B)
For 25 minutes:
120ft sled push (60' out 60' back)
- 90 seconds rest -
10m suicide sprints x 10
- 60 seconds rest -
5 Sandbag over shoulder
- 60 seconds rest -
FRIDAY:
TABATA:
1. Banded KB swings
2. Jumping lunges
3. Med ball twist
B)
Back squat:
5x2
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set