MONDAY:
A)
1 Minute AMRAP:
20 Double unders
6 Burpees
- Rest 1 minute -
3 Minute AMRAP:
20 Double unders
6 Burpees over bar
- Rest 1 minute -
5 Minute AMRAP:
20 Double unders
6 DB burpees
B)
Back squat:
5x5
90 sec btw sets
*Start your first set with last weeks 2nd set
*Increasing weight after each set
TUESDAY:
A)
4x500m row
*60 sec btw sets
B)
In 7 minutes, climb the ladder:
3 Clean and jerks (135/95)
3 Toes to bar
6 Clean and jerks
6 Toes to bar
9
9
12
12
and so on...
WEDNESDAY:
A)
3 Rounds for time:
500m row
15 Thrusters (115/75) *1 sec pause
15 Chin ups
THURSDAY:
A)
3 Rounds: (not for time)
15/10 Calories
18 Strict pull ups (use band to go unbroken)
5/5 Windmills
:20 second handstand hold OR 25ft HS walk
B)
For 25 minutes:
120ft sled push (60' out 60' back)
- 90 seconds rest -
6 High box jumps (step down)
- 60 seconds rest -
10/5 Calorie bike sprint
- 60 seconds rest -
FRIDAY:
A)
Find a 1RM squat snatch
B)
For quality: (In this order)
100 Curls
90 Push ups
80 Barbell bent over rows (75/55)
70 Strict presses (75/55)
60 Chest supported DB rows (50’s/35’s)