Wednesday

Strength

Push Press (6 x 3 (Building))

Then

EMOM 10 Min

Min 1: 5 Heavy Dumbbell Jerks

Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

Metcon

2 Rounds

39 DB Deadlifts

10 DB Facing Burpees

39 DB Hang Power Cleans

10 DB Facing Burpees

39 DB Front Squats

10 DB Facing Burpees

RX Men: 40# DBs

RX Women: 25# DBs

Tuesday

Strength

4 rounds

10-15 Reps Dumbbell Bench

10-15 Reps Dumbbell Pull Over

 Then

4 Rounds

10-12 Reps Dumbbell Pec Flys

10-12 Reps 1 Arm Dumbbell Row Right

10-12 Reps 1 Arm Dumbbell Row Left

Metcon

Every 5 Min for 4 Rounds

Run 400 Meters

30 KB Swings

30 Air Squats

RX Men: 50-55# KB/DB

RX Women: 30-35# KB/DB

Monday

Strength 

Back Squat (1 Rep Every 90 Seconds for 12 Min)

Then

5 Rounds

10 Sandbag Toss Over

100 Meter Farmer Carry

For the farmer carry:

40-50# DBs/KBs or heavier for Men.

25-35# DBs/KBs or heavier for Women.

Metcon

14 Min AMRAP

(As Many Rounds and Reps As Possible in 14 Minutes)

7 Toes to Bar

7 Push Ups

7 Pull Ups

7 Push Ups

Friday

Strength

5 Rounds

30 Seconds Back Rack Reverse Lunge Right

30 Seconds Back Rack Reverse Lunge Left

30 Seconds Good morning

30 Seconds 1 and 1/2 Rep Back Squat

Find a weight knowing that you will have to hold it for 2 mins

Rest 2 Min

5 Rounds

30 Russian Twists

10 Slow Candlestick Roll Down

Metcon

3 Rounds

10 Burpees

20 Thrusters

10 Burpees

20 Power Cleans

10 Burpees

Rest 2 Min Between Rounds

RX Men: 75#

RX Women: 55#

Thursday

Strength

Part 1:

4 Rounds

Drop Set

10 DB Lateral Raise (Heavy)

10 DB Lateral Raise (Medium)

10-15 DB Lateral Raise (Light)

 No rest between sets

2 minute rest between rounds

Part 2

Superset

4 Rounds

DB Seated Shoulder Press 10-12

DB Seated Reverse Fly 10-12 Reps

No rest between sets

2 minute rest between rounds

Part 3

4 Rounds

DB or Barbell Upright Row 10-12 Reps

Plate Front Raise to FAILURE

No rest between sets

2 minute rest between rounds

Metcon

20 Minute AMRAP

(as many rounds and reps as possible in 20 minutes)

2 Wall Walks

12 Weighted Sit Ups

18 Front Rack Lunges

RX Men: 75#

RX Women: 55#

Wednesday

Strength

4 Rounds

10 Deficit Reverse Lunge Right

10 Deficit Reverse Lunge Left

10 Single Leg Deadlift Right

10 Single Leg Deadlift Left

4 Rounds

30 Seconds Right Knee Up Plank

30 Seconds Rest

30 Seconds Left Knee UP Plank

30 Seconds Rest

30 Seconds Flutter Kicks

30 Seconds Rest

For the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

Metcon

Every 4 Min for

5 Rounds

20 KB/DB Swings

15 Box Jumps

10 Pull Ups

RX Men: 45-55# KB/DB

RX Women: 30-40# KB/DB

Tuesday

Remembering Route 91

:58 seconds of silence

Then 

2 rounds

10 strict pull-ups

1 mile run

17 squats

Buy out

58 burpees.