080221-080621


Monday 080221


Push Jerks

5-3-1


15 EMOM

Min1- 8 Clean and Jerks (135/95)

Min2- 12/8 Cal Bike

Min3- 15 Deadlifts



Tuesday 080321


4 Rounds For Time:

30 Wall Balls @20/14lbs

20 TTB

400m Run

Rest 3:00 between Rounds

*35:00 Time Cap



Wednesday 080421


Thrusters

10-8-6-4-2

*Increase weight each set

3 Rounds For Time:

30 Sit Ups

14/10 Cal Bike

10 Double KB/DB Thrusters @53/35lbs



Thursday 080521


Power Clean

1 Rep Max!


4 Rounds:

3:00 AMRAP

15 SHSPUs

75 DUBS

Max Cal Row/Bike

Rest 2:00 between sets

*Score is total Row calories



Friday 080621


For Time:

25-20-15-10-5 Sit Ups

10 Single Arm DB C&Js @35/50lbs

*Sit ups decrease, C&Js stay the same, 5 each arm alternating arms!


Rest 5:00


For Time:

25-20-15-10-5 C2B Pull Ups

10 Box Jumps @30/24”


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