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Monday

You Pick 'Em 

EMOM 30

Minute 1: Burpee Box Jump Over x 8

Minute 2: Toe to Bar x 10

Minute 3: Double Under x 45

Minute 4: Push Up x 15

Minute 5: Calorie Row x 14/10

Minute 6: Pull Up x 10

 

Rx +

Minute 1: Burpee Box Jump Over x 12

Minute 2: Toe to Bar x 15

Minute 3: Double Under x 65

Minute 4: Strict Hand Stand Push Up x 12/9

Minute 5: Calorie Row x 20/15

Minute 6: Ring Muscle Up x 6/4


 

Tuesday

Clean-a-Thon! 

EMOM 23

Minutes 1-5:

2 Power Clean - 70-85%

-Min 6 REST/Change Weight-

Minutes 7-11:

2 Push Jerk - 75%

-Min 12 REST/Change Weight-

Minutes 13-17:

2 Squat Clean - 60-75%

-Min 18 REST/Change Weight-

Minutes 19-23:

1 Clean & Jerk - build as desired


 

Wednesday

The Replacement

Every 4min x 5

10 Burpee to 6inch Target

16 Goblet Squat 53/35

10 40ft Shuttle Run (20ft Down and Back)

 

Fitness:

10 Burpee

20 Air Squat

 

RX+:

70/53


Midline Smash (Checkmark)

3 Steady Rounds

30 Banded Pull Over w/ Alt DeadBug Legs

20 Banded Good Mornings

10 Leg Lifts


 

Thursday

Sitting Squirrel 

3 Rounds with a Partner

40/34 Calorie Row

120 Double Unders (200 Single Unders)

30 AbMat Sit Up

 

-rest 4 minutes-

 

3 Rounds with a Partner

40/34 Calorie Ski

30 Air Squat

5-4-3 Rope Climb

 

32min Cap

 

Fitness:

34/28 Cal Machine

10-8-6 Supine to Stand OR 15-12-9 DB(2) Bent Over Row

 

RX+:

Wall Ball 30/20


 

Friday

Power Snatch 

EMOM 10:

Building from roughly 60% to a tough single for the day


Fitness:

EMOM 10

14 Alt. DB Snatch


Orange Lemons (AMRAP - Rounds and Reps)

AMRAP 7

3 Power Snatch 115/80

6 Pogo Burpee

9 Deadlift

6 Pogo Burpee

 

Fitness:

6 DB Snatch (Floor or Hang)

12 DB Deadlift

 

RX+:

155/105


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