2021-03-29

Mon

Every 2min x 7 Rounds

3 Bench Press (inc) + 8 Barbell Situp

—

20 Snatch

20 Cals Bike

20 Snatch

20- Cals Row

20 Snatch

Tues

Every 2min x 3 Rounds

10 Pullup + 3 Back Squat (inc)

Every 2min x 3 Rounds

6 C2B + 2 Back Squat (inc)

Every 2min x 3 Rounds

2 Muscle up + 1 Back Squat (inc)

**Increase squat every time. Scale as 10/6/2 as all pullups if you can’t do c2b or MU

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40 Push Press

30 Box Jump

20 DB Power Clean (use two DB)

10 Wall Walk

20 DB Power Clean

30 Box Jump

40 Push Press

Wed

Every 90 sec x 10 Rounds

25 DU + 3/2/1 power snatch (inc every round; 3 reps first 3 rounds, 2 reps next 3 rounds, then 1 rep for last 4 rounds)

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10min AMRAP

1000m Row buy-in then AMRAP in remaining time of

15 Wall Ball + 9 T2B

Thur

Every 90s for 10 Rounds

4 Hang Power Clean + 5 Front Squat + 6 Burpee

—

2min AMRAP x 4 Rounds

250m Row + ME DB Bench

Rest 1min after each Round

(Rest 3min total between AMRAPS – that’s the original 1min rest after a round plus two more)

2min AMRAP x 4 Rounds

Run 200m + ME Russian KB Swing

Rest 1min after each Round

Fri

16min EMOM alternate

3 Push Jerk from floor (inc)

1 Rope Climb/5-8 Strict Pullup (alternate these each time)

—

w/ a partner

Run 1600m (200m intervals)

80 Slam Ball

80 Burpee

—

Run 800m (200m intervals)

60 Alt DB Snatch

60 Burpee

—

Run 400m (200m intervals)

40 OH Plate Lunges (L+R =1)

40 Burpees