Every 3min x 6 (18min)
Alternate A and B
A)
12/9 Cal Bike
20 Alt DB Snatch 35/20
B)
15/12 Cal Ski
40 Double Under
Fitness:
60 Single Under
RX+:
50/35
60 Double Under
There should be a minimum of 30sec rest with each round.
Finisher
3-4 Steady Rounds
15 Banded Good Mornings
15 Barbell Bicep Curls
15 Banded Tricep Push down
Tuesday
Weightlifting
Every 2min x 6
Squat Clean and Split Jerk x 2
Start around 70-75% and build
Catalyst (AMRAP - Rounds and Reps)
AMRAP 7
Buy In:
20 Burpee Pull Up
then,
10 Shoulder to Overhead 115/80
15 Front Squat
Rx+:
12/10 Burpee Ring Muscle Up
155/105
Wednesday
Press and Flex
Super Set 4 Rounds
12 DB Bench Press
15 Sit-Up
100ft Farmers Carry
Only rest after all 3 movements have been completed
Hold Please
12min EMOM
- 30sec HSW or Plate/DB Hold
- 30sec L-Sit or Knee Raise
- 30sec SB Bear Hug March or KB Front Rack March
All Movements are max effort holds for 30sec.
Thursday
Allie Aproved (Time)
For Time Teams of Two
50/40 Calorie Row
100 Double Under
25 Power Cleans 135/95
25 Toe to Bar
40/32 Calorie Row
80 Double Under
20 Power Cleans
20 Toe to Bar
30/24 Calorie Row
60 Double Under
15 Power Cleans
15 Toe to Bar
20/15 Calorie Row
40 Double Under
10 Power Cleans
10 Toe to Bar
10/7 Calorie Row
20 Double Under
5 Power Cleans
5 Toe to Bar
Fitness:
Double amount of singles, ambit sit-ups, DB Power Cleans
Rx+: 165/105
Cap = 25 minutes
Friday
Back Squat
5x5
Start at 70-75% and build to a heavy 5 for today
Legs?!? (Time)
For Time
50-40-30
Wall Ball 20/14
After each round complete
10 40ft Shuttle Run (20ft down and back)
RX+
30/20 Wallball
