Monday

Test
1min Max Calorie Assault Bike

“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35) or Barbell Snatches (75/55)
12 Burpees Over Dumbbell/Barbell
12 x 10 Meter Shuttles
*Score is Slowest Round*

CE – Skill
Spend 10-15min working with 2 progression drills for Ring MUs

 

Tuesday

Power Clean
Spend 12min building to a heavy 3-Position Power Clean
1) Mid Thigh
2) Top of Knee
3) Floor
*This is performed without putting the barbell down.*

“Top Heavy”
15 – 12 – 9 – 6 – 3: (20min cutoff)
Power Cleans (155/105)
Strict Handstand Push-ups
Front Squats (155/105)
Strict Pull-ups

CE – Rowing
On the 0:00… 21/16 Calorie Row
On the 1:30 – 18/14 Calorie Row
On the 3:00 – 15/12 Calorie Row

On the 5:00… 21/16 Calorie Row
On the 6:30 – 18/14 Calorie Row
On the 8:00 – 15/12 Calorie Row

On the 10:00… 21/16 Calorie Row
On the 11:30 – 18/14 Calorie Row
On the 13:00 – 15/12 Calorie Row

 

Wednesday

Pausing Push Jerk
In 12min, build to a heavy Pausing Push Jerk
1) Pause 2s in the Dip
2) Pause 2s in the Catch

“Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
50′ Handstand Walk or 1:00 Handstand Hold
10 Push Jerks (165/110)

CE – Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups
*Rest 2min after each set*

 

Thursday

“Tough Love”
4 Rounds – Teams of 2:
40 Kettlebell Swings (53/35) *One person hangs from pull-up bar*
40 AbMat Sit-ups *One person holds seated L-sit*
40 Wallballs (20/14) *One person holds wall sit*

CE – Skill
Spend 10-15min working with 2 progression drills for Handstand Walking

 

Friday

“Waterproof”
For Time: (30min cutoff)
21 – 15 – 9
Row Calories (Women: 15-10-5)
Back Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees Over Bar
Thrusters (95/65)

CE – Midline
25:00 Effort on the Assault Bike/Runner
*On the 5:00, 10:00, 15:00 and 20:00 – perform 20 GHD Sit-Ups*

 

Saturday

“Leaps & Bounds”
For Time – Teams of 3: (30min cutoff)
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

 

Sunday

“Escape From Wonderland”
3 Rounds: (25min cutoff)
75 Double Unders
50 Air Squats
25/18 Calorie Row