2018-08-06

Mon
Every 2min for 14min
10/7 Bike Cals + 2 Power Snatch (inc weight)
Rest 6min
20min AMRAP w/ partner
10/7 Row Cals
10 Wall Ball
10 Pullups
10 KB Swing
** Add 10 reps every round
Rest 5 min
3 Rounds
12 Pushups, 12 Slam Ball

Tues
Every 2min for 7 Rounds
50 Double Unders + 2 Sq Clean (inc weight)
Rest 6min
20min-32min
2 Rounds
40 Push Press (75/55 max)
400m/500m Run/Row (one of each)
32-42min
1->10
DB Front Squat
Lateral Burpees over Dumbells
42-50min
8min AMRAP
10 T2B
100m Single Arm KB farmers carry (switch arms at 50m)

Wed
Every 4min for 20min
15/12 cals Bike + 1 Round DT (inc weight every round)
Rest 5min
3 Rounds
10 lateral Box Step ups (left)
15 Situps
10 lateral Box Step ups (right)
15 Situps
immediately into
3 Rounds
10 DB Bench, 10 DB Curls, 10 DB Row

Thurs
Every 2min for 7 Rounds
10 Burpees + 2 Front Squat (inc weight)
Rest 6min
5min AMRAP
8 Overhead Squat, 8 pullup (c2b)
Rest 3min
5min AMRAP
10 Deadlift (225/155 max), 10 HSPU
Rest 3min
5min AMRAP
Row for cals
EMOM stop and do 1 Wall Walk
Rest 3min
1 mile jog

Fri
0-12min
4 Rounds
2 Turkish Getups (practice)
5 Box Jumps (inc height)
5-10 Strict Chin-ups
12-27min
Every 3min for 15 min
1 Turkish Getup + 10 hang DB snatch (right arm)
1 Turkish Getup + 10 hang DB snatch (left arm)
27-42
Every 90s for 12min
2 Tire Flips + 75′ Sled Push
42+
500′ Walking Lunge