Tuesday

Strength

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)

Hang (Above Knees)

Floor (Mid-Shin)

This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)

Add weight each time if possible!

*Metcon

3 Rounds

20 Power Clean

30 Front Rack Lunge

20 Push Press

Rest 1 Min Between Rounds

Monday

Metcon

Murph

Friday

Strength 

“OUCH”

400m Run

75 flutter kicks

60 sec plank

75 sit ups

60 sec plank

75 crunches

60 sec plank

75 bicycle kick

60 sec plank 

75 flutter kicks

60 sec plank

*Metcon

5 Rounds

10 Barbell Deadlifts

25 Wall Balls

Rest 1 Min Between Rounds

RX Men: 155-245 Deadlift 

RX Women: 105-165 Deadlift 

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