Monday
A. 3-4 Sets:
– Strict Press X 5-6 (heaviest across)
Rest 60s
– Ring Pushups X 15-20 (2-3 sets max)
Rest 60s
B. 18 min AMRAP:
– 250/200m Row
– 12 BBJO
Rest 60s after each round
*Goal to keep pacing ~ 2mins/round to achieve 5-6 rounds
Tuesday
A. 6 Week Challenge Test
– Build to todays 1RM Front Squat
Then:
2 Sets:
– AMRAP Back Squats @ 80% of todays 1RM
B. 6 week challenge Test
– 3 Mins Max Cals AB
Wednesday
A. 3 Sets:
– *UB DB Work (scale reps as needed!)
Rest 30s
– Ring MU/Bar MU X tough UB (Alt each round, or the one you need the most work on)
Rest 3 mins between
*Round 1) 30 Alt. DB Snatch (50/35)
*Round 2) 20 DB Cleans
*Round 3) 10 Devils Presses
B. Against a running clock:
@ 0:00
– 400M Run
@ 3:00
– 30 Snatches (135/95)
@ 10:00
– 400m Run
@ 13:00
– 30 Clean & Jerks (135/95)
Thursday
Complete w/ a partner:
A. 15 Min AMRAP
– 50/40 Cal AB
– 50 Front Squats (95/65) (+135/95)
Rest until 20:00, then:
B. 15 Min AMRAP
– 50/40 Cal Row
– 50 Wall Balls (20/14) (+30/20)
Friday
Open 20.1 TBA
Saturday
8am: OLY
9am: TBA (Friday Night)
Sunday
Open Gym 8:30am-10:30am