Monday Goal Rounds: 8-14

Warm-Up: Elevate heart rate, back, chest and hips focus

Skill: go over kipping pull-up


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