Thursday

*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

Rest 2 Min

5 Rounds

30 Russian Twists

10 Slow Candlestick Roll Down

*Metcon

8 Wall Walks or 40 Push Up + Taps

Run 800 Meters

6 Wall Walks or 30 Push Ups + Taps

Run 600 Meters

4 Wall Walks or 20 Push Ups + Taps

Run 400 Meters

2 Wall Walks or 10 Push Up + Taps

Run 200 Meters

Wednesday

Strength

Part 1: Seated Shoulder Press 8 Reps Every Minute for 6 Minutes

Rest 2 mins before moving on to part 2

Part 2: Strict Pull Ups 8 Reps Per Minute for 6 Min

Every minute on the minute for 9 minutes:

min 1 - 12 Lateral Raises

min 2 - 12 Upright Row

min 3 - 12 Reverse Snow Angels

*Metcon

 10 Min AMRAP

(As Many Rounds and Reps as Possible in 10 Min)

1 Dumbbell Squat Clean

1 Burpee Box Jump Overs

2 Dumbbell Squat Cleans

2 Burpee Box Jumps Overs

3 Dumbbell Squat Cleans

3 Burpee Box Jump Overs

RX Men: 40-50 DBs

RX Women: 25-35 DBs

Tuesday

Strength

Shoulder Press (3 x 5 (building)

Push Press (3 -2-2-1-1-1-1) 

*Metcon

80 Double Unders

40 Barbell Power Snatch

20 Pull-Ups

60 DUs

30 Barbell Power Snatch

15 Pull-Ups

40 DUs

20 Barbell Power Snatch

10 Pull-Ups

RX Men: 65-75#

RX Women: 45-55#

Monday

Strength

Front Squat (5 x 5 (Every 2 Min for 10 Min)

Rest 2 mins then move on to

Every 30 Seconds for as long as you can last (up to 10 Min)

3-5 Unbroken Chin Ups

*Metcon

For Time

30 DB Jerks

60 DB Step Up Overs

30 DB Jerks

RX Men: 40-50 DBs

RX Women: 25-35 DBs

Friday

Strength

4 rounds for time

15 sit ups

15 v-ups

30 bicycle crunch

45 second plank

Buy out

 400 meter run. 

*Metcon

4 Rounds

12 Barbell Clean and Jerk

15 Barbell Thrusters

RX Men: 95-115

RX Women: 65-75

Thursday

Strength

Part 1

Every 2 Min for 12 Min (6 Rounds)

12 Sumo Stance RDLs

12 Walking Lunges

RX Men - Try 50#ish DBs

RX Women - Try 30-35#ish DBs

Part 2

8 Min AMRAP

6 Around the Worlds

24 Russian Twists

*Metcon

15 Min AMRAP

(As Many Rounds and Reps as Possible In 15 Min)

5 Burpees

7 Pull Ups

20 Double Unders

Wednesday

Strength (60 secs rest between each set)

Bench Press (4 x 8)

Bent Over Row (4 x 12)

Then 

Take 10 minutes to get as far as you can:

1 Chin Up

2 Push Ups

2 Chin Ups

4 Push Ups

3 Chin Ups

6 Push Ups

…

Take a rest as needed. Perform this unbroken, once unbroken then your done.

*Metcon

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

2 Barbell Hang Power Snatch

2 Weighted Step Ups

4 Barbell Hang Power Snatch

4 Weighted Step Ups

6 Barbell Hang Power Snatch

6 Weighted Step Ups

.....

Get as far as you can in 12 Min.

RX Men: 75-115

RX Women: 55-75

Dumbbell Weights:

RX Men: 40-50 DBs

RX Women: 25-35 DBs