Monday

Back Squat – E2:30
5-5-3-3-1-1
*75% – 85% – 95%

“Blitzen”
5 Rounds: (20min cutoff)
20/15 Calorie Row
10 Thrusters (115/80) (RX+ 135/95)

 

Tuesday

“Hangman”
For Time: (15min cutoff)
21 Hang Power Cleans (135/95) (RX+ 185/125)
21 Barbell Push-ups
100 Double Unders
15 Hang Power Cleans (135/95) (RX+ 185/125)
15 Lateral Burpees
75 Double Unders
9 Hang Power Cleans (135/95) (RX+ 185/125)
9 Barbell Push-ups
50 Double Unders

–directly into–

5min to build to a 1RM Hang Power Clean

 

Wednesday

Time Trial
500m Max Effort Row

“Interval Cement Mixer”
Every 4:00 for 5 Rounds
400 Meter Run
12 Toes to Bar or V-Ups

 

Thursday

Spend 10-15min working on Handstand Push-ups or Handstand Walks

“Deadbeat”
4 Rounds: (20min cutoff)
21 Deadlifts (155/105)
30 Alternating Lunges
9 Strict Handstand Push-ups

 

Friday

In 12min, build up to a Max Height Box Jump or practicing Muscle-Up Transitions

“Designated Driver”
Teams of 3
3 Rounds:
4 Minutes Row/Bike Calories
3 Minutes Pull-Ups
2 Minutes Box Jumps 24/20

 

Saturday

“Overalls”
AMRAP 20: Teams of 2
20 Power Snatches (95/65)
200 Meter Run
20 Thrusters (95/65)
200 Meter Run
20 Clean and Jerks (95/65)
200 Meter Run
*Alternate every 10 reps. Run Together.

 

Sunday

“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups