Monday
0:00 - 40:00
A)
With a running clock
at the 0:00
21-15-9:
Squat Cleans, (135/95)
Bar Dips
at the 13:00
15-10-5
Power Cleans, (165,115)
Bar Dips
at the 26:00
9-7-5 reps
Hang Squat cleans, (185,125)
Ring MU
47:00 - finish
B)
5 x 10 strict reverse grip pull ups
5 x 12 single leg dead lifts
5 x 20 band pull aparts
5 x 10 ring rows
Tuesday
0:00 - 15:00
A)
10 rds
Every 90 seconds
3 x power snatches
20:00 - 45:00
B)
10rds
Every 2:30
4 x pause back squats
8 x strict pull ups
5 min rest
C)
50:00 - 55:00
75 T2b for time:
Or
5 min max t2b
Optional Accessories
5 x 1 leg less rope climbs / rope climb
5 x 10-15 weighted back ext
5 x max strict hspu
5 x 10 supported one arm shoulder rotations
Wed
A)
30 min gymnastics
B)
10-1
K/swings (32,24)
Box jumps (24,20)
5 min rest
C)
500-100 row
50-10 double unders
Optional accessories
5 x 15 single leg calf raises
5 x 10-15 dumbell curls
5 x 10 ab wheel
5 x 10-15 reverse curls
Thursday
Start class @ :06 past the hour
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full snatch
2 x hang snatches
22:00 37:00
B)
15 min emom
1 x power clean and split jerk
43:00 - 53:00
C)
Emom x 10
3 x back squats
Optional accessories
3 x 8/10 dumbell shoulder press
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
5 x 8/10 strict press behind neck
Friday
Start class @ 0:07 past the hour
0:00 - 15:00
A)
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees
23:00 - 53:00
B)
8 rds
8 x strict pull ups
20 x ab mat butterfly ab mat sit ups
8 x bench press (185,115)
Optional accessories
5 x 10 one arm rows
5 x 10 bent lateral complex
5 x 20 band pull aparts
Saturday
A)
3 rds
50 x wall balls
10/7 x bar muscle ups / 20-10 strict reverse grip pull ups
7 min break
B)
3 rds
40 cal row
5 x rope climbs
Optional accessories
5 x 5-15 ghr
5 x 24 side sit ups
5 x 20 band pull aparts
5 x 10 ab wheel
Sunday
A)
2 rds
1600 run
100 double unders
400 meter farmer carry
50 cal row (start half group on rower if a big group)
B)
3 rds
25 x weighted anchored weighted sit ups
20 x lying leg raises (on the floor)
15 x v-ups