Tuesday
5 x 3:00 Rounds
Run 200m w/ Medicine Ball (20/14)
With Remaining Time:
Max Reps Wallball- (20/14-10/9)
Rest 1:00 Between Rounds.
- Score Total Wallball Reps
- Sub 250/200m Row or (15/12 Cal Bike)
Accessory:
Midline Finisher:
3 Rounds
:30 …
Monday
Bench Press
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New Set Every 2:00
Last Set is AMRAP (Approx.1-3+) Extra Reps If You Choose Right Weight
As Many Rounds and Reps as Possible In 15 Minutes:
5 Strict Pull-ups
10 Hang Power Cleans (115/75)
15/12 …
Sunday
Skill
15 Minutes:
Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU
3 Rounds
For Time:
10- Shoulder to Overhead (115/75)
10- Box jumps (24/20”)
100m- Single Overhead …
Saturday
2 Rounds
For Time:
Run 400m
30 Power Snatches (75/55 lbs)
Run 400m
3/2 Rope Climbs
Run 400m
30 Bar Facing Burpees
…
Friday
Front Squat
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- New Set Every 2:00
- No Touch and Go
- Last Set is AMRAP (Approx.1-3+) Extra Reps If You Choose Right Weight
As Many Rounds and Reps as Possible in 15 Minutes
30 Double Unders
15/12 Calorie …
Thursday
Tabata Mash-Up
8 Rounds:
:20 Work
:10 Rest
For Reps:
#1 Russian Swings (53/35)
#2 Ab Mat Sit-Ups
#3 Suitcase Reverse Lunges (35/20’s)
#4 Hand Release Push-Ups
#5 Ball Slams (30/20’s)
- Rotate Each Interval
RX+
(70/44) Swing
(50/35’s) Lunge
(40/30) …
Wednesday
Strict Press
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- New Set Every 2:00
- No Touch and Go
- Last Set is AMRAP (Approx.1-3+) Extra Reps If You Choose Right Weight
Every 3:00 x 6 Rounds
250/225m Row
Directly into…
Odd Rounds: 12 Toes-to-Bars
Even …
Tuesday
“Team Tuesday”
As Many Calories as Possible in 25 Minutes:
(Partner #1)
Max Calorie Bike
(Partner #2)
100m Farmers Carry (53’s/35’s)
15 Box Jump Overs (24″/20″)
- When partner finishes carries, jumps and slams that initiate the switch
Individual Version…
Monday
Sumo Deadlift
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- New Set Every 2:00
- No Touch and Go
- Last Set is AMRAP (Approx.1-3+) Extra Reps If You Choose Right Weight
For Time:
5 Rounds
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Push Jerks…
Sunday
3 Rounds
For Reps:
2:00 Bike Calories
1:30 Row Calories
1:00 Overhead Squats 95/65
:30 Ab-Mat Sit-Ups
- Rest 5:00 between rounds
- No transition time between movements
- Score total reps
- May use partners and stagger one works while the other rests
