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MONDAY
A. Hang Squat Clean; 12 min to work up to a heavy single
B.
COMP5 rounds for time of:15 hang squat cleans @ 60/40kg30 push-upsRX5 rounds for time of:10 hang squat cleans @ 50/35kg20 push-upsFITNESS5 rounds for time of:10 hang squat cleans15 box push-ups
C. Side Plank; ALAP each side x 1 max effort attempt. rest as needed between sides
TUESDAY
A. PISTOL SKILL/tech – 10 min (or weighted 5RM/leg for advanced)
+
B. 30 min AMRAP:
50/30 Cal Bike
20 C2B/Pull up
20 Pistol Squats
60 DU
20 T2B
4 Lengths Gym Single Arm Overhead KB Carry
WEDNESDAY
A. Front Squat @ 3010; 4-5 reps; x4
B. Every 6 minutes, for 3 sets for time:
Row 500m
20 Push Presses @ 50kg/35kg
40 Plyo Lunges
THURSDAY
A. 5 Rounds, 30 sec rest between
10-15 Wide-Grip Bench Press @ 3010
10-15 Stiff Legged Deadlifts @ 3010
10-15 Standing DB Curl @ 3010
10-15 Flat Bench Lying KB Pullover @ 3010
+
B. 10 min AMRAP
Max Cal Bike
*every 2 min:
COMP=30 Abmat sit up
RX=20 Abmat sit up
FITNESS=10 Abmat sit up
FRIDAY
A. HSPU Skill/tech – 10 min (or max reps in 7 min for advanced)
+
B. Teams of 3
B. Teams of 3
3 Rounds for Time:
120 Ski Calories
90 KB Front Rack Hold Step Ups (2 x 20kg)
60 Burpees
