Monday

Teams of 5
AMRAP 30
250/200m Row
10 Devil Presses
75 Double Unders
20 Air Squats
15/12 Cal Air Bike

Tuesday

Strength
Test Week

Back Squat 1RM

Workout
For Time

400m Run
21 KB Swings 24/16
400m Run
21 Pull Ups
400m Run
21 Sit Ups

Just Move
4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Row
DB Front Squats
Press Ups
Air Bike
Devil presses
Ring Rows

Wednesday

Teams of 3
8 Rounds Each (36 mins)
In 90s
8 Burpees
10 DB Thrusters 20/12.5
Max Cals Ski Erg/ Air Bike

Endurance

AMRAP 30
30 Db Push Press RA 17.5/10
200m Run
30 Db Push Press LA
200m Run
30 Wall Balls 20/14

Thursday

Strength
4RFQ

5-10 Toes To Bar*
1 Length OH Lunges
5 Man Makers
1 Length OH Lunges

* Whatever option you choose, the reps need to be successive.

Workout
AMRAP 14
7 Toes To Bar
7 Cleans 70/45

Hero
Bulger

Ten rounds for time of:
• Run 150 meters
• 7 Chest to bar pull-ups
• 135/95 pound Front squat, 7 reps
• 7 Handstand push-ups

Friday

Strength
Final Week upside down

20 Minutes to Test
Kick Ups
HSPU
Strict & Kipping
Handstand walking
Or
Use this time to continue building strength by performing negatives

Workout
5RFT
3 Strict HSPU
6 Pistols
9 Chest to bar pull ups

Saturday

Partner Endurance
3 Rounds
YGIG
5 Rounds
3 Power Cleans 70/45
4 Hang Power Cleans
5 Front Squats

1000m Run Together

One bar per team
45 min time cap

Teams of 4
AMRAP 40
200 Deadlifts 80/60
40 Burpees over bar
200 Wall Balls 20/14
40 Burpees over bar
200 Cal Row
40 Burpees over bar
100m Run

Sunday
Just Move

4 Rounds
90s On 30s Off
10 DB Burpee Deadlift
10 DB Box Step Ups

10 Ring Rows
10 Air Squats

30 Skips
10 Jumping Lunges

10 Press Ups
10 High Knees