Saturday
Nancy:
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
…
Friday
Strength:
Hang Power Clean
3-3-3-3-3
- New Set Every 1:30
- Progressive
Metcon:
For Time:
1 Burpee Box Jump (24″/20″)
10 Hang Power Cleans (115/75)
2 Burpee Box Jump
9 Hang Power Cleans
3 Burpee Box Jump
8 Hang Power Cleans
4 …
Thursday
Metcon:
As Many Rounds and Reps as Possible In 5 Minutes:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats (50/35’s)
- Rest 5 Minutes
As Many Rounds and Reps as …
Wednesday
Superset Strength:
Bench Press
3 x 5
- (75-80% Across)
w/
Deadlift
3 x 5
- (75-80% Across)
- New Set Every 1:30
Metcon:
For Time:
21-18-15-12-9-6-3
Bike Calories
Dual Dumbbell Bench Press (50/35’s)
Deadlift (155/105)
- Reset Bike Monitor Every Round
…
Tuesday
Partner Workout:
As Many Calories as Possible in 30 Minutes
Partner #1
Row Calories
Partner #2
20 Russian Swings (53/35) + 100m Dumbbell Farmers Carry (50/35’s)
- Score Total Calories Row’d
- When Partner #2 arrives back from carries and Tags (a
Monday
Superset Strength:
Back Squat
3 x 5
(75-80% Across)
w/
Strict Weighted Pull-up
3 x 5
- New Set Every 1:30
Metcon:
5 Rounds
For Time:
Run 400m
2 Rounds of Cindy
- (Cindy = 5 Pull-ups, 10 Push-Ups, 15 Air Squats)
Sunday
Metcon:
As Many Rounds and Reps as Possible In 25 Minutes
Row Meters
100m-200m-300m-400m-500m…..
Dual Dumbbell Shoulder To Overhead
5-10-15-20-25 (50/35’s)
- * 200m Sled Drag After Each Round
- Ex. (Row 100m, 45 Shoulder to Overhead, 200m Sled Drag)
…
Saturday
“Marathon”
2 Rounds
For Time:
400m Run
26 Hand Release Push-Ups
400m Run
26 Kettlebell Swings (53/35)
400m Run
26 Ab Mat Sit-Ups
400m Run
26 Deadlifts (95/65)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20 in)…
Friday
Strength:
Hang Power Snatch
- 3-3-3-3-3
- New Set Every 1:30
- Progressive
Metcon:
As Many Rounds and Reps as Possible In 5 Minutes:
Buy In: 30/24 Calorie Bike
AMRAP in Time Remaining:
3 Power Snatches (115/75)
6 Lateral Burpees Over Bar
…
Thursday
Metcon:
For Time:
400m Farmer’s Carry (53’s/35’s)
200 Double-Unders
100 Wallballs (20/14)-(10/9)
50 Toes To Bar
Accessory:
For Quality:
Sled Drag Forward 100m
Sled Pull Backwards 100m
Sled Drag Forward 100m
Sled Pull Backwards 100m
- Do not worry about speed
