Monday:
A)
3 Rounds: (not for time)
15/10 Calories
11 Strict pull ups (use band to go unbroken)
5/5 Windmills
8 Hang power cleans (not heavy)
B)
Back squat:
5x5
90 sec btw sets
*Increasing weight after each set
Tuesday:
A)
3x500m row
*60 sec btw sets
B)
2 Rounds: score total reps
1 Minute max burpees over bar
Rest 1 minute
1 Minute max air squats (to med ball)
Rest 1 minute
1 Minute max Double unders
Rest 1 minute
1 Minute max clean and jerks (135/95)
Rest 1 minute
Wednesday:
A)
3x500m row
*60 sec btw sets
B)
E2MOM for 14 minutes
10 Push press (135/95)
15 Heavy KB swings
Thursday:
A)
3 Rounds: (not for time)
15/10 Calories
11 Strict pull ups (use band to go unbroken)
5/5 Windmills
:20 second handstand hold
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)
For time:
42 Calories
21 Power snatches (95/65)
30 Calories
15 Power snatches
18 Calories
9 Power snatches
B)
Back squat:
5x2
90 sec btw sets
*Increasing weight after each set