SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat
5×6 @ 60, 65, 70, 75, 80%
-then-
Not for time:
30 Bulgarian Split Squats, each leg, holding Dumbbells/Kettlebells
TUESDAY
14.3 Open Workout
AMRAP 8 min
10 Deadlifts @ 135/95#
15 Box Jumps @ 24”/20”
15 Deadlifts @ 185/135#
15 Box Jumps @ 24”/20”
20 Deadlifts @ 225/155#
15 Box Jumps @ 24”/20”
25 Deadlifts @ 275/185#
15 Box Jumps @ 24”/20”
30 Deadlifts @ 315/205#
15 Box Jumps @ 24”/20”
35 Deadlifts @ 365/225#
15 Box Jumps @ 24”/20”
*Done trainer/athlete style in heats. Your rep counter may help you load weights. No staging of weights.
WEDNESDAY
15 min to find a 3RM Push Press
-then-
EMOM5
3 Push Press @75% of 3RM
-then-
4 RFT
10 Kettlebell Snatches (5R/5L)@ 70/53#
100m Sprint
THURSDAY
SKILL
10 min instruction and practice on Double-Unders
CONDITIONING:
7 Rounds
30 sec ME Double-Unders
30 sec rest
30 sec ME Hand Release Pushups
30 sec rest
30 sec ME Wall Ball Shots @ 25+/20#
30 sec rest
20 minutes to find a 1 RM Clean & Jerk
SATURDAY:
Partner WOD
20 minute AMRAP
P1: Row for calories
P2: ME Rope Climbs
Scored by total Rope Climbs
First Row is 50 cal for each partner, next Row is 40 cal, then 30, 20, 10.