MONDAY
STRENGTH
BACK SQUAT 1RM
WORKOUT
"25.1"
AMRAP 15
3 LATERAL BURPEES OVER DB
3 DB HANG CLEAN TO OH*
12 ALT LUNGES
*AFTER EACH ROUND ADD AN ADDITIONAL 3 BURPEES AND HANG CLEAN TO OH
TUESDAY
STRENGTH
5X2 SQUAT SNATCH + :02 PAUSE IN CATCH
WORKOUT
100 ALT DB SNATCHES FOR TIME
WEDNESDAY
STRENGTH
BENCH PRESS 1RM
WORKOUT
BLACKJACK
FOR TIME
20-1 PUSH UPS
1-20 SIT UPS
THURSDAY
SKILL
BROAD JUMPS
CONDITIONING
3:00 ON/ 1:00 REST X 5 SETS
400M RUN
MAX DOUBLE UNDERS
SCORE IS TOTAL DOUBLE UNDERS
FRIDAY
SKILL REVIEW
ROPE CLIMBS
EMOM 12
O- 1-2 ROPE CLIMBS*
E- 12/10 CAL ROW
*IF EFFICIENT AT ROPE CLIMBS, TRY LEGLESS
TESTING
MAX PULL UP TEST
WORKOUT
1:00 MAX CALS ON ECHO/ASSALT BIKE
SATURDAY
STRENGTH
DEADLIFT 1RM
PARTNER WORKOUT
AMRAP 20
YOU GO, I GO (WHOLE ROUND)
12/10 CAL ROW
9 AM. KETTLEBELL SWING #53/35
6 BOX JUMP
SUNDAY
CONDITIONING
AMRAP 30
15 CAL MACHINE
:30 HANGING L-SIT
1:00 PLANK