Monday
A. 10 Min EMOM:
– Back Squat X 2 (build to heavy)
@ 12:00
– AMRAP UB @ 80%
@ 15:00
– AMRAP UB @ 70%
B. For Time:
– 30/24 Cal Row
– 30 Deadlifts (155/105) (+185/135)
– 30 T2B
– 30/24 Cal AB
Tuesday
A. 10 Min Clock:
– AMRAP Strict Pullups w/ wt.vest
*Every break= “tough” set of HSPU w/ vest (+ Strict)
**The goal is to increase weight or intensity. Whether it be a vest, or added weight.
B. 4 Rounds For Time: (20:00 Cap)
– 400m Run
– 20 Burpee to 6” target
Wednesday
A. For Time: (15 cap)
– 30 Snatches (95/65) (+135/95)
– 60 Wall balls
– 30 Cleans (95/65) (+135/95)
B. 2-3 Sets:
– 2KB Step Down Lunge X 8-10 (each leg)
*Stand on 45lb plate
– 1 Leg KB RDL X 8-10 each @ “slow Tempo
*Stand on 45lb plate
Thursday
A. 10 Min AMRAP:
– 15/12 Cals Row
30-45-60-75-90…
– DUs
Rest to 15:00
B. 10 Min AMRAP:
– 15/12 Cals AB
5-10-15-20…
– Box Jump Overs (30/24)
Friday
A. 3 Sets:
– Squat Snatch X 1.1 + 2 OHS
Rest 30s
– AMRAP “Tough” Pullups (+C2B)
B. For Time:
40-30
– Thrusters (95/65)
– BF Burpees