2019-02-04

Mon
0-10min
3 Rounds
250m Row, 10 Wall Ball, 5 T2B
10-25 min
10min EMOM Alternate
3 Back Squat @ 75-80% max
3-5 Strict Pullups
25-30 min
5 Rounds – 30sec On/Off
Double Unders
30+ min
12min AMRAP
1 Wall Walk, 8 KB Swing, 10 Burpee Box Jump Over
Add 1 rep to each movement every round

Tues
0-10min
2 Rounds
10 Cals, 10 Slam Ball, 10 Single Arm Russian Swings (5L/5R), 10 Kip Swings
10-35min
Every 90sec for 18min – 1 Power Snatch (increasing as able)
35+ min
4 Rounds
20 Pullup, 20 Pushup, 20 Situps, 20 Squats
Rest exactly 1min between rounds

Wed
0-10min
2 Rounds – 30sec On/Off
Bike, Box Jump, Med Ball Clean
10-25
10min EMOM Alternate (take 5min to warm up front squat)
5 Front Squat @ 70-80% of Max (increasing if still need time to warm up to this weight)
5 Dips
30+
Open 18.1
20min AMRAP
8 T2B
10 1-arm DB Hang Clean and Jerk (5L + 5R)
14/12 Cals

Thurs
0-4min
Tabata Jump Rope – Alternate Single Under and Double Under every round
5-9min
Tabata Alternate between hollow rock and burpees
10-30
3 Rounds
15 DB Strict Press (light)
Rest 1min
8 Skull Crusher
Rest 1min
8 Floor Press
Rest 1min
30+ min
4x3min AMRAP w/ 1min Rest between rounds
25′ DB Front Rack Walking Lunge
12 Wall Ball
6 Burpee Dumbbell Power Clean
**Pickup where you left off

Fri
w/ a partner
8 Rounds
4 Heavy DL
6 Muscle Up
8 Strict HSPU
10 T2B
12 Calories
14 Synchro Burpees