Monday
4 rounds for time:
800m run
40-30-20-10
STOH
Tuesday
A) EMOM 6 mins
50 Double unders
B) EMOM 6 mins
2 Strict pull ups + 3 Pull ups + 4 CTB
C) EMOM 6 minutes
30 seconds of Pistols
2 min rest after each 6 min EMOM
Wednesday
A)
4 x 10 Front squats @ 60%
B)
3 min max kcal row
3 min max Wall balls 20/14
2 min max Kcal row
2 min max Wall balls
1 min max Kcal row
1 min max Wall ball
(30 second transition)
Thursday
In pairs
A) 12 minute AMRAP
200 / 160 kcal AB buy in
Remaining time max box jump overs 24 / 20
B) 12 min AMRAP
60 Power snatch 35 / 25
60 Burpees over the bar
Friday
For time
10 to 1
Deadlifts + Hang power cleans + Thrusters 70 / 50
Saturday
Sweatfest
EMOM
- 15 / 12 kcal AB
- 15 DB snatch (22.5/15)
- 12 TTB
- Rest
Strength
A) 8 x 3 Push press building in weight
B) 5 x 12 incline DB bench press
Super set with
10 Underhand bent over rows
C) Tabata ABS!
Hollow hold
V-sit
Crunches
