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111824-112224



Monday

For Time:

400m Run

30 Deadlifts 135/95

400m Run

20 Power Clean

400m Run

10 Shoulder To Overhead

 

Cap = 15 Minutes

 

Rx+: 185/125


B

Accessory

2-3 Sets

10/10 Seated Banded Paloff Press

8/8 Side Plank Hip Dip w/ Iso Press

12/12 Banded Suitcase Marches

12/12 Kneeling Oblique Crunch


 

Tuesday

EMOM 25

Min 1: 3 Wall Walks

Min 2: 12 Pull Up/10 C2B/6 BMU/4 RMU

Min 3: :45 Farmers Carry Hold

Min 4: 15/12 Cal Row

Min 5: Rest


Fitness: 6 Inch Worm + Push Ups, Ring Rows, Jumping Pull Ups, Strict Pull ups, 12/9 Cal Row

*Note: Athletes choice on pull up gymnastics


 

Wednesday

AMRAP 12

12 Wall Balls

40 Dubs

12 V-Ups

 

Accessory

12 Min Flow

10/10 Bulgarian Split Squat

12-15 Seated Banded Row

:20 Copenhagen Hold E/S


Fitness: Any other version of a plank

 

*Note: Split squats can be weighted with DB/KB or unweighted.


 

Thursday

Every 3 Min x 6 Sets:

500m Row/Ski 1000m C2 Bike

Max Burpee Shuttle Run 25’

*Rest 2 minutes

 

*Note: Alternate machines each round. Begin each shuttle run with a burpee.


 

Friday

Snatch Complex

E:90 x 7 Sets

1 Snatch Pull+Hang PS+OHS

Build from 50% of snatch


3 Rounds For Time:

12 SA DB Front Squat 50/35

10 DB Box Step Over 24/20

8 SA Alt Devil Press

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