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. 

Monday

Strength

Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))

Behind The Neck Jerk (5 x 5) light to moderate weight.

Metcon

EMOM 12 Min

(Every Minute on the Minute for 12 Min)

10 hand release Push Ups

4 Push Jerks

Friday

Strength

Hang Clean (6 x 2)

Clean pull ( 5 x 3)

Metcon

For Time

120 Wall Balls

EMOM (Every Minute on the Minute)

4 Deadlifts*

RX Men: 165-185# / 18-20# Wall Ball

RX Women: 105-135# / 12-14# Wall Ball

Thursday

Strength

Part 1:

3 Sets

10-15 Pull Ups

10-15 Shoulder Press

Part 2:

3 Sets

15-20 Bent Over Rows

15-20 Push Ups

Part 3:

3 Sets

10-15 Upright Rows

10-15 Dips

Metcon

2 Rounds

24 Weighted Step Up & Overs

16 Toes to Bar

24 Burpee Box Jumps

16 Toes to Bar

RX Men: 40# DBs

RX Women: 25# DBs