MONDAY
STRENGTH
10 MIN TO BUILD TO HEAVY 2 REP PUSH JERK
WORKOUT
EVERY 3:00 X 5 SETS
15/12 CAL BIKE
12 BOX JUMP OVERS
10 HSPU*
*SCALE TO HRPU
TUESDAY
STRENGTH
EVERY 2:30 X 5 SETS
5 DEADLIFTS, START ~65%
3-5 STRICT PULL UPS
*CAN BUILD IN WEIGHT
WORKOUT
AMRAP 12
3-6-9-12+
ROWING CALS
PULL UPS
WEDNESDAY
STRENGTH
4 SETS OF 5
OHS FROM THE FLOOR
CONDITIONING
SETS OF AMRAP 3
400M RUN
MAX ALT DB SNATCHES IN REMAINING TIME
REST 1:00 BTW
#50/35
THURSDAY
CARDIO PARTY-O
4 machines (Ass Bike, Row, Ski and Bike erg)
10 minutes at each machine (Week 2/4 at 12 seconds)
For Assault Bike, Row and Ski 20rds
-Every 30 seconds starts a new round
- 12 seconds at 85%+
- 18 second recovery
For Bike erg 10 rds
-Every minute starts a new round
- 24 seconds at 85%+
- 36 second recovery
3 minutes between machines to rest, rotate and record distance and cals on board
FRIDAY
WORKOUT
FOR TIME
40 WALLBALLS
80 DOUBLE UNDERS
60 MB LUNGES
80 DOUBLE UNDERS
80 AIR SQUAT
80 DOUBLE UNDERS
60 MB LUNGES
80 DOUBLE UNDERS
40 WALLBALLS
#20/14
AB CASHOUT
COACHES CHOICE
SATURDAY
PARTNER WORKOUT
AMRAP 10
10 HANG POWER CLEANS #95/65
10 LATERAL BURPEES OVER THE BAR
10 SYNCRO TOES TO BAR
AT 10:00
6:00 TO EACH ESTABLISH A MAX IN COMPLEX
1 DEADLIFT
1 HANG POWER CLEAN
1 POWER CLEAN
1 JERK
SUNDAY
SKILL
EMOM 10
1- PARKING LOT SLED PUSH
2- 100' FARMERS CARRY
CONDITIONING
AMRAP 25
25/20 CAL MACHINE
20 KBS #53/35
1:00 PLANK