073123-080423MondayFront Rack Lunge4x8 2 warm up sets of 4 and then start. Build to a heavy 8 or stay at 1 weight. Reps are alternating, 4 each legFUBAR12min AMRAP Buy In: 20/15 cal Bike1 Rope Climb 8 40ft Shuttle Run (20ft down and back) 14 T2B Fitness: 2 Supine to Stand Knee to Chest/Elbow Tuesday Press in Split4 x 4 11min Cap Start light to moderate and build across the 5 sets. This is a Strict Press, in the Split Jerk StanceSquat Clean and Jerk:::: Complex::::: 1 Squat Clean + 1 Hang Squat Clean + 2 Split Jerk = 1 Rep All unbroken Every 90sec x 7 Start around 55-60% and build. Don't go heavier than 85%.Partner Relay3 Rounds each For Time 9 Pull Ups6 Pogo Burpee Over Bar 3 Deadlift 275/18512min time capFitness: 12 Jumping Pull Up 6 Pogo Burpee Over Bar 3 Deadlift 185/135 Wednesday Skill WRK 12min EMOM - 6-12 Alt Sing Leg Squat to Bench/Box - 30sec Jump Rope (Double Under, Cross Over, any style) - 30sec Max Handstand/Headstand Hold RX+: Pistols (Alt Single Leg Squats)Firebird4 Rounds For Time 16 Push up 16 Alt DB Snatch 50/35 70 Double Under 12min Cap Fitness: Knee Push Up Alt Hang DB Snatch 100 Single Under RX+: 10 Strict HSPU 70/50 Thursday Pump The BreaksLower the intensity, Focus on the movement12 min AMRAP2 min bike10 DB Hammer Curls10 DB Strict Press20 DB March10 DB Hammer Curls10 DB Strict Press-2 Minute Rest10 Minute AMRAP5/5 Gorilla Row10 RKBS20 AB-Mat Sit-ups10 V Ups20 Dubs-2 Minute Rest8 minute AMRAP5 Pull Ups10 Push Ups5 Ring Dips10 Upright Rows DB/KB FridayOn and On and On23min AMRAP 300m Run 6 Box Jump 24/20 6 Wall Ball 20/14 6 Cal Ski/Row300m Run 9 Box Jump 9 Wall Ball 9 Cal Ski/Row300m Run12 Box Jump 12 Wall Ball 12 Cal Ski/Row and so on... Run stays at 300m while the reps increase by 3 every round. Fitness: Step Ups Air Squat RX+: 30/24
MondayFront Rack Lunge4x8 2 warm up sets of 4 and then start. Build to a heavy 8 or stay at 1 weight. Reps are alternating, 4 each legFUBAR12min AMRAP Buy In: 20/15 cal Bike1 Rope Climb 8 40ft Shuttle Run (20ft down and back) 14 T2B Fitness: 2 Supine to Stand Knee to Chest/Elbow Tuesday Press in Split4 x 4 11min Cap Start light to moderate and build across the 5 sets. This is a Strict Press, in the Split Jerk StanceSquat Clean and Jerk:::: Complex::::: 1 Squat Clean + 1 Hang Squat Clean + 2 Split Jerk = 1 Rep All unbroken Every 90sec x 7 Start around 55-60% and build. Don't go heavier than 85%.Partner Relay3 Rounds each For Time 9 Pull Ups6 Pogo Burpee Over Bar 3 Deadlift 275/18512min time capFitness: 12 Jumping Pull Up 6 Pogo Burpee Over Bar 3 Deadlift 185/135 Wednesday Skill WRK 12min EMOM - 6-12 Alt Sing Leg Squat to Bench/Box - 30sec Jump Rope (Double Under, Cross Over, any style) - 30sec Max Handstand/Headstand Hold RX+: Pistols (Alt Single Leg Squats)Firebird4 Rounds For Time 16 Push up 16 Alt DB Snatch 50/35 70 Double Under 12min Cap Fitness: Knee Push Up Alt Hang DB Snatch 100 Single Under RX+: 10 Strict HSPU 70/50 Thursday Pump The BreaksLower the intensity, Focus on the movement12 min AMRAP2 min bike10 DB Hammer Curls10 DB Strict Press20 DB March10 DB Hammer Curls10 DB Strict Press-2 Minute Rest10 Minute AMRAP5/5 Gorilla Row10 RKBS20 AB-Mat Sit-ups10 V Ups20 Dubs-2 Minute Rest8 minute AMRAP5 Pull Ups10 Push Ups5 Ring Dips10 Upright Rows DB/KB FridayOn and On and On23min AMRAP 300m Run 6 Box Jump 24/20 6 Wall Ball 20/14 6 Cal Ski/Row300m Run 9 Box Jump 9 Wall Ball 9 Cal Ski/Row300m Run12 Box Jump 12 Wall Ball 12 Cal Ski/Row and so on... Run stays at 300m while the reps increase by 3 every round. Fitness: Step Ups Air Squat RX+: 30/24
