Monday Goal Rounds: 8-14
Warm-Up: Elevate heart rate, back, chest and hips focus
Skill: go over kipping pull-up
“Cindy”:
20 min AMRAP
5 Pull-ups
10 Push-Ups make sure hips are rising same time as chest/shoulders
15 Squats
Tuesday Time Cap: 20:00
Warm-Up: arms and chest focus
Skill: go over ring dips, proper form for carries
Accumulate 5 min of ea.:
Straight arm support (rings) modify to push-up w/ rings, then use boxes
Farmers Carry (50/35)
*every break, 5 burpees
Wednesday Time Cap: 18:00
Warm-Up: elevate heart rate, lower body focus (posterior)
Skill: work double-unders into kb swings
4 RFT:
10 Deadlift (135/95)
50 Double-Unders triple numberfor singles
10 KB Swings (1/.70)
50 Double-Unders
10 Box Jumps (24”/20”) prioritize jumping over height
Thursday Goal rounds: 10-13 rounds
Warm-Up: shoulder focus as well as hips and quads for lunges
Skill: db snatches into handstand walks if time permits
20 min AMRAP
10m HSW 5 wall walks if unable to do handstand walks
10 ALT. DB snatches (50/35) 5 ea. arm
10 DB Lunges (50/35) use same single db used for snatches
Friday Goal rounds:~7-10 rounds
Warm-Up: Elevate heart rate, upper body focus but make sure hips are warm as well
Skill: Power cleans, emphasis on arms long
The Chief”
3, 5 min AMRAP
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
1 min rest b/w rds
