SUNDAY
Sunday Fun Day!
MONDAY
“Fight Gone Bad”
3 Rounds
1 min ME Wallball Shots (20/14#)
1 min ME SDHP (75#/55#)
1 min ME Box Jumps (20”/20”)
1 min ME Push Press (75#/55#)
1 min ME Row for Calories
1 min rest
Score is total reps.
TUESDAY
3-Position Pause Snatch
1 set x 3 reps @ 60%
4×3 @ 65%
Snatch Pull
3×5 @ 90%
3-position Pause Snatch
7 sets x 3 reps at a moderate load
Snatch Pull
3×5 @ heavy load
WEDNESDAY
Find a 3RM Bench Press
-then-
EMOM5
3 reps @80% of 3RM
-then-
AMRAP 8 min
8 Ring Rows
8 V-ups
*feet elevated for Ring Rows
THURSDAY
12 minutes instruction on Handstand Walking
-then-
EMOM 28 min
1st min – ME Handstand Walk
2nd min – 2 Heavy Back squats
3rd min – ME L-sit
4th min – ME Double-Unders
Not a scored workout. Use today to refine technique and try new things.
FRIDAY
12 minutes
Instruction on Bar Muscle-ups
-then-
15-12-9
Bar Muscle-Ups
Thrusters @ 135/95#
SATURDAY
800m Run
-rest 3 mins-
800m Row
-rest 3 min-
600m Run
-rest 3 min-
600m Row
-rest 3 min-
400m Run
-rest 2 mins-
400m Row
-rest 2 min-
200m Run
-rest 1 min-
200m Row