Monday
A. 18 Min EMOM:
1) 12-15 Wall Ball (20/14) (30/20)
2) 8-10 Hang Cleans (95/65) (135/95)
3) 3-4 Sand Bag OTS (100/70) (150/100)
B. 2-3 Sets:
– (FR Rev. Lunge (each) + 2 FS) X 4-5
– L Sit Hold On Paralette X 25-35s
Tuesday
A. 4 Sets:
– Bench Press X 8 (add weight to last week)
*10-12 Bent Over BB Row (add weight to last week)
B. 2 Sets:
3 Min AMRAP
– 25/18 Cal Row
– AMRAP Pushups w/ remaining time
Rest 60s
3 Min AMRAP:
– 20/14 Cal AB
– AMRAP Burpee to 6” target
Rest 60s
Wednesday
A. From 0-10:00
For Time:
30-20-10
– Overhead Squat (75/55) (95/55)
10-20-30
– T2B
Rest until 15:00, then:
B. For Time (15 min Cap)
30-20-10
– Back Squat from floor (135/95) (185/135)
10-20-30
– Pullups
Thursday
Complete with a partner:
A.25 Min AMRAP:
– 100/80 Cal Row
– 75/60 Cal AB
– 50 DB C&J (50/35)
Friday
A. 15 Mins to build to a “tough”
– 1RM Snatch
B. 15 Min AMRAP:
– 100 DUs (RX+=200 DUs)
– 50 KB Swings (53/35) (70/53)
– 100 DUs (RX+=200 DUs)
– AMRAP KB Swings w/ remaining time (53/35) (70/53)
Saturday
– 8am: Olympic Weightlighting
– 9am STRONGMAN w/ Coach Josh!!!
Sunday
Open Gym- 8:30am-10:30am