Monday:
Row 42,000 Meters. 🙂 (just kidding unless you are bill)
Snatch balance 5×3 increasing load every set
For time: 15 min cap
30-24-18-12-6
Sit ups
Dumbbell snatch 50/35
Mountain climber knee to elbow
SDLHP 32/20 (with kettlebell)
Challenge:
Practice Overhead squat
For time:
30-24-18-12-6
Sit ups
Kettlebell swing 16/12
Mountain climber knee to elbow
Gobblet Squat 16/12
Tuesday:
EMOTM 30 Min
Athlete picks movement from ground to overhead for weight:
2 reps every minute on the minute with bar
6 Kettlebell movements
10 Sandbag movements
15 wall balls
Wednesday:
For Time: (15 min cap)
10 Burpees
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Double Unders
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
Thursday:
For time: (12 min cap)
200 Double Unders
20-15-10-5
Front squat 95/65
Push Press 95/65
200 Double Unders
Challenge:
For time:
300 singles
20-15-10-5
Air squat to med ball
Push up
300 singles
Friday:
Back Squat 8×3 increasing weight every set to 3 rep max
Saturday:
With partner one works, as the other rests:
Row 500m x 3 (each person does 3)
5 Rounds (again each)
10 burpee pull ups (Challenge burpee, jumping pull up
Lunge 50 feet w 45/35 plate in of body (challenge, no weight)
2 rounds:
100 Double unders (challenge single under) must complete all 100 before partner can start, each person does 2 rounds