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MON
A. 15 minute EMOM
Power Clean – start light and increase weight to heavy
B. 20 minute cap
PERFORMANCE
“JT”
21-15-9
HSPU
Ring Dip
Push Up
FITNESS
21-15-9
HEAVY Standing DB Strict Press
Box Dip
Push Up/Box Push Up
C. Turkish Getup Play 10 min
TUE
A. 30 minute
5 x 3-minute rounds of:
10 Front Squat @ 80kg/50kg
10 Box Jump @ 30″/24″
Row/Ski/Bike for max calories
Rest 3 minutes between rounds.
B. 15-12-9 reps for time of:
Chest To Bar
Wall ball @ 9kg/6kg
Thruster @ 40/30kg
WED
A1. CGBP @ 3010; 2-3 reps; x4, rest 60 sec
A2. Powell Raise @ 3010; 6-8 reps; x4, rest 60 sec
B. OPEN WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 C&J @ 61kg/43kg
3 Toes-to-bar
6 C&J @ 61kg/43kg
6 Toes-to-bar
9 C&J @ 61kg/43kg
9 Toes-to-bar
12 C&J @ 61kg/43kg
12 Toes-to-bar…
C. FLR 5 minutes
THU
A1. Front Squat; Heavy Double; x6 – rest as needed
A2. Ring Muscle Up; AMRAP; x4, rest as needed
FOR THOSE WHO DON’T –
– Strict Pullup; AMRAP; x4 (if you have 5+ do below)
– Ring Dip; AMRAP; x4 (if you have 5+ do below)
– Ring Dead Hang False Grip Hold; ALAP; x4 (if you can hold this for +10 sec with good tech do below)
– Banded Assisted MU Tech
B. 7 Min AMRAP
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
3 Bar MU / C2B / Pullup
1 Length Gym OH DB Walking Lunge @ 2x 22.5kg/15kg
6 DB Burpee Box Step Up
FRI
A. 15 minute EMOM
Snatch – start light and increase weight to heavy
B. OPEN WORKOUT 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch @ 35/20kg
30 Burpees
30 Snatch @ 60/35kg
20 Burpees
30 Snatch @ 75/45kg
10 burpees
AMRAP Snatch @ 95/55kg
