MONDAY
STRENGTH
EST A 4RM BACK SQUAT
HEAVIER THAN LW, ~90%
WORKOUT
10 RFT
30 DOUBLE UNDERS
10 THRUSTERS #95/65
15M CAP
STRENGTH
4 sets of
10 barbell floor thrusts
10 seated Z press
CONDITIONING
EMOM 18
1- 3 wall walks
2- 15/12 cal bike
3- 12 weighted sit ups
STRENGTH
EST A 8RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
5RFT
200M MEDBALL RUN
20 WALLBALLS #20/14
20 SIT-UPS
AMRAP 10
35 DOUBLE UNDERS
15 KETTLE BELL SWINGS #53/35
REST 3:00
AMRAP 10
15 BOX JUMPS
7 DEVILS PRESS #35/20X2
STRENGTH
BENCH PRESS
10-8-6-4-2*
*BETWEEN EACH SET PREFORM 5-10 TEMPO PUSH UPS @31X1
WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL ECHO/ASSAULT BIKE*
12 DB STOH #50/35
*1:00 CAP TO COMPLETE BIKE CALS
PARTNER WORKOUT
CHADX1000
1000 BOX STEP UPS FOR TIME
SPLIT REPS AS NEEDED
L1- 20" BOX, WEARING A RUCK 45/35
L2- 20" BOX, WEARING WEIGHT VEST
L3- 20" BOX, UNWEIGHTED
SKILL
TOE 2 BAR CLINIC
EMOM 6
5-12 T2B OR KNEE RAISES
WORKOUT
ON A 14:00 CLOCK
0-2:00
20 HANG POWER SNATCHES
MAX LATERAL BURPEES OVER BARBELL
2:00-4:00 REST