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MONDAY
A. Back Squat @ 3010; 5-5-3-3-2-2-1-1; Every 2 minutes, for 16 minutes (8 sets)
B. 12 min AMRAP:
40 Double-Unders
20 Wall Ball @ 9kg/6kg
10 Toes to Bar
TUESDAY
A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Chin-Ups x 6-8 reps @ 2110
***add weight if you’re capable of maintaining tempo and rep range, for those with no pullups they can do the partner assisted version
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
***hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Overhead Press x 15 reps @ 1011
***maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement, focusing on lockout @ top
+
B. Against a 3-minute running clock…
400 Meter Run/Row/Ski
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
WEDNESDAY
A. HSPU Play
+
B. [35 min timer] Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
+
Rest 5 minutes, and when the running clock reaches 20:00…
+
C. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (25kg/15kg)
THURSDAY
A. Squat Clean; 2-3 reps; x4
B. Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
etc…
C. FOR MAXREPS AS POSSIBLE:
2 min max reps abmat situp, straight into 2 min max reps burpee
FRIDAY
Team of 2 (1 player completes a round at a time before swapping)
20 Rounds
10 Cal Bike
20 KB Swings 32kg/24kg
30 Walking Lunge at BW
