CONDITIONING
5 SETS
200' LIGHT SLED PUSH*
1:00 LOW PLANK
*DOWN AND BACK PARKING LOT
CONDITIONING
1:00 ON/1:00 OFF X 10 ROUNDS
MAX CAL ROW
SKILL
MUSCLE UP REVIEW
15 MINUTES
WORKOUT
AMRAP 20
100' DB FARMERS CARRY
10 DB SHOULDER TO OH
10 BURPEES
10 PULL UPS*
#50X2/35X2
*RX+ 5 BAR MUSCLE UPS
STRENGTH
DEADLIFTS
5X3 BUILDING
END HEAVIER THAN 2 WEEKS AGO
WORKOUT
AMRAP 15
3, 6, 9, 12…
AIR SQUATS
ABMAT SIT-UPS
RUSSIAN KETTLEBELL SWINGS
#53/35
STRENGTH
FRONT SQUAT WAVES -WK7
3 SETS OF 2-1-1
80-90-95+%
WORKOUT
EVERY 3:00X 4 ROUNDS
12/10 CAL BIKE
20 JUMPING LUNGES
:30 WALL SIT
OUTDOOR WORKOUT
IN TEAMS OF 3
FOR TIME
300 KB GOBLET SQUATS
100 HILL RUNS
SPLIT THE REPS HOW EVER YOU NEED, ONLY 2 PEOPLE WORKING AT A TIME
#53/35
STRENGTH
DEADLIFT
E2MOM
5 X 3 BANDED DEADLIFTS
BUILDING, GOAL ON 2 WEEKS AGO
5 RFT
200M RUN
12 DEADLIFTS
4 WALL WALKS
#185/135
CAP 18:00
CONDITIONING
FOR TIME
30-25-20-15-10-5
ALT DB SNATCH
SIT-UPS
*COMPLETE A 300M ROW AFTER EACH ROUND
CORE CASH OUT
TABATA
ALTERNATING HOLLOW HOLD + SUPERMAN
STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 6, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
EMOM 10
O- 15 DB BOX STEP UPS #50/35
E- 20 WALLBALLS #20/14
SKILL/STRENGTH
STRICT PULL UP REVIEW
12 MINUTES TO COMPLETE
ADV- 5X3 WEIGHTED STRICT PULL UPS
INT- 5X2-3 STRICT PULL UPS
BEG- 5X5 JUMPING PULL UP + NEGATIVE