Monday 

4 minute rds. For max reps of

250m row

10 V-Ups

Max DB box step-overs in remaining time (35/20)(24/20)

*2 min rest b/w rds*

 

Tuesday 

“Filthy 50 Reversed”

50 double-unders

50 burpees

50 wall balls 9/6 kg

50 back extensions

50 push press, 20/15 kg

50 knees to elbows

50 walking lunges

50 kettlebell swings 16/12 kg

50 jumping pull-ups

50 box jumps, 60/50 cm

 

Wednesday 

5 RFT:

100ft Plate Push (25/15) mark every 10ft= 1 rep

10 Burpees

15 Sit-Ups

 

Thursday 

Fran

21-15-9

Thrusters

Pull-Ups

 

Friday 

For volume: Build to heavy set of 7, use for all sets

  1. A) Bench Press: 5×7
  2. B) DB/KB bent over rows: 5×7 (position top of the knee like in DL)

*go from bench directly to bent over row*

*While one partner A rests, spot bench for partner B*