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MONDAY
A1. Back Squats; 5 reps @ 86%, x3
A2. Strict Pull Ups; AMRAP; x3
B. 4 Rounds of INTENSITY!!!:
20 Front Rack KB Walking Lunge
Row 500m
***Rest 5 min between rounds
TUESDAY
A1. Behind neck strict press @ 3010; 6-8 reps; x4
A2. DB External Rotations @ 3010; 8-10 reps; x4
B. 20-19-18-17-16-…-1
Cals on Ski/Row/Bike (alternate)
Push Ups
WEDNESDAY
A1. Sumo Deadlift @ 32×0; 2-3 reps; x3
A2. Partner Assisted Nordic Hammy Curl; AMRAP quality reps; x3
B. For Time:
COMP30 T2B40 single-arm DB snatches @ 22.5kg/15kg50 DB box step-overs @ 22.5kg/15kg @ 24″/20″40 single-arm DB snatches @ 22.5kg/15kg30 T2BRX/FITNESS
For time:30 hanging knee-raises (or Abmat Sit Up)40 single-arm DB snatches @ 15kg/10kg50 dumbbell box step-overs @ 15kg/10kg (unweighted if needed) @ 20″40 single-arm DB snatches @ 15kg/10kg30 hanging knee-raises (or Abmat Sit Up)
THURSDAY
A. 3 Rounds of:
15-20 rep Bench Press
Row 3 min max cal
*Rest 3 min
+
B. 3 Rounds of:
15-20 rep Bent-Over Barbell Row (Supinated)
Bike 3 min max cal
*Rest 3 min
+
C. Hollow Rock (or hold) 60 sec work/rest x4
+
D. FLR 5 min accumulate as much time as possible
FRIDAY
A. 12 min AMRAP
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible:
12 Thrusters @ 40kg/30kg
12 Bar Facing Burpees
+
B. Airdyne to Hell
In teams of two, partners alternate complete rounds:
50-40-30-20-10
Cals on Bike
P1 does 50 cals then P2 does 50 cals then, P1 does 40 cals then P2 does 40 cals… up until 10 each.
Yo Scotty, can we up Fridays finisher of AirDyne to hell to 50>10 then 40>10 then 30>10 then 20>10 then 10?