MONDAY:
WARM UP:
A) 2RDs: (50:10)
G-S-Twist
Alt. Dead Bug w/Wall Ball
Cossack Squats
B) Run to Rives and Back
STRENGTH:
A) Squats:
5×3 #AHAP
*Extra reps on last set
B) 3-5sets:
8-10 Split Squats #AHAP
8-10 Half Kneeling Press #AHAP
EXTRA CREDIT:
A) Dips:
3-5 x 10

 

 

TUESDAY:
WARM UP:
A) 3RDs: (50:10)
In Place Lunge Trunk Twist
Kick Throughs
DUs/ Jump Rope
STRENGTH:
A) Every 90sec for 12Min:
1 Power Clean + 3 Push Press
*Find Daily Max
*8 total rounds
CONDITIONING:
A) For Time:
15-12-9
200m Run
Cleans #155/105
Box Jumps #24/20
15-12-9
200m Run
Bar-Over-Burpees
Toes2Bar
*15MIN CAP
EXTRA CREDIT:
A) Practice DUs

 

WEDNESDAY:
WARM UP:
A) 2RDs: (50:10)
In Place Inch Worm
Alt. Bird Dog
Hollow Rock Hold
B) Chin Up L Hold:
3x20sec Hold
STRENGTH:
A) Bench Press:
5×3 #AHAP
*Find Daily Max
CONDITIONING:
A) 12MIN AMRAP:
Goblet Lunges Wall-2-Wall #70/52
20 R.Swings
Max Push Ups
*Rest 1 Min
EXTRA CREDIT:
A) 3-5 sets x 5:
W. Pull Ups #AHAP

 

THURSDAY:
WARM UP:
A) 2RDs: (50:10)
Kick Throughs
Alt. Dead Bugs w/Wall Ball
G-S-Twist
B) Run to Rives and Back
CONDITIONING:
A) 10RFT:
200m Run
10 Goblet Squats #70/52
10 Pull Ups
*18Min
EXTRA CREDIT:
A) Practice DUs

 

FRIDAY:
A) Open Gym

 

SATURDAY:
WARM UP:
A) 2RDs:
Snatch Balance
Kick Throughs
Cossack Squat
B) Run to Rives and Back
CONDITIONING:
A) 12Min AMRAP:
3 Snatches
6 Overhead Squats
200m Run
STRENGTH:
A) Deadlifts:
5×3 #AHAP
EXTRA CREDIT:
A) Practice ToesBar