Call Now
MONDAY
A. Power Snatch; 15 min to work up on tech and then build to a heavy double from above the knee
+
B. Four sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
30 seconds of Power Snatches @ 60/40kg
Rest 3 minutes between rounds
TUESDAY
A. “Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
+
Complete as many rounds as possible in 20 minutes of:
COMP:
20 HSPU
20 C2B
50 Air Squats
RX:
10 HSPU
10 C2B
50 Air Squats
FITNESS:
20 Push up
5-10 Partner Assisted Pull up
20 HSPU
20 C2B
50 Air Squats
RX:
10 HSPU
10 C2B
50 Air Squats
FITNESS:
20 Push up
5-10 Partner Assisted Pull up
30 Air Squats
WEDNESDAY
A. Front Squat @ 3010; 2-3 reps; x3, rest 3-4 min
+
18-15-12-9-6-3 reps for time of:
Thrusters
Hang Power snatches
Toes-to-Bars
COMP: 40/30kg
RX: 30/20kg
Fitness: Knee raises
THURSDAY
5 Rounds:
Bench Press @ 3010; 8-10 reps
Ring Row @ 3010 (Back Flat on floor if possible, elbows locked out)
+
5 Rounds:
Deadlift @ 3010; 81-10 reps
Single Arm DB Push Press @ 3010; 6-8 reps/arm
+
5 Rounds:
20 Walking Lunge (Front Rack Weighted If possible, heavy as possible with good form)
20 Hollow Rock
FRIDAY
Rope Climb Tech
+
+
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 Kettlebell Swings @ 32kg/24kg
10 Burpee Broad Jump
2 Legless Rope Climb // 2 Rope Climb // 2 Rope Sit-To-Stand
