Monday
“Max Out Monday”
A. Find new 1RM Back Squat
B. Practice Pullup Skills
+
5 Min AMRAP (if time allows)
2-4-6-8….
– Pullups (RX+= C2B)
– Thrusters (75/55) (RX+=100/70)
Tuesday
“Knick-Knack PaddyWhack”
A. 5-10 Mins to practice HSPU
+
10 Min EMOM:
1) 8-10 HSPU (or 30s of work)
2) 30s Hollow Rocks
B. 12 Min AMRAP:
– 8 T2B
– 10 1arm DB Hang C&J (50/35)- 5 each arm
– 30 DUs
Wednesday
“Hump Day Hammy”
A. 3 Sets:
– AMRAP “tough” UB set of DLs (225/155) (275/185)
– 200m Run @ “recovery” pace
*goal here is for 12-15 each round
B. For Time:
20-30-40
– Alt. DB Snatch (50/35)
10-10-10
– BBJO (24/20)
Thursday
“OLY AMRAP”
A. 6 Min AMRAP:
– 40/30 Cal Row
– 30 Wall Balls (20/14)
– AMRAP Power Snatches (95/65)
Rest 4 mins, then:
B. 6 Min AMRAP:
– 40/30 Cal AB
– 30 Wall Balls (20/14)
– AMRAP Power Cleans (135/95)
Rest 4 mins
C.6 Min AMRAP:
– 400m Run
– 30 Wall Balls (20/14)
– AMRAP Devils Press (50/35)
Friday
Open 19.1 TBA
Saturday
19.1 Heats TBA (8:30am-11:00am)
Sunday
Open Gym 8:30am-10:30am