Monday
Final week of Ring/ Bar Muscle Ups
Max Ring Muscle Ups
Rest as long as needed....
Max Bar Muscle Ups
or
Max Strict Pull Ups + Max Press Ups
Workout
6RFT
15/12 Cal Machine
10 Wall Balls
5 Muscle Ups (Bar or Ring)
i.
20/14 Medball
ii.
16/10 Medball
8 Pull Ups + 8 Press Ups
Tuesday
Strength
15 mins to establish a 2rm...
Hang Clean + Jerk
Workout
AMRAP 14
400m Run
8 DB Hang Clean & Jerk EA
8 HSPU
i.
Dumbbells 22.5/15
ii.
Dumbbells 15/10
Seated DB Press/ 2 Wall Walks/ 1 Neg + 7 Press Ups
Just Move
4 Rounds
35s On/20s Off
Battle Ropes
Ring Rows
Press Ups
Air Bike
Box Hops
L Hang
Mountain Climbers
Row
Jumping Lunges
Wednesday
Teams of 3
AMRAP 34
YGIG
250m Row
12 Cleans
12 Toes To Bar
12 Burpees Over Bar
i.
Cleans @42.5/30
ii.
Cleans @30/20
High Knees/ Toes To Target
Endurance
3 Rounds
20/15 Cal Ski
15 Goblet Squats 24/16 ii. 16/8
3 Rounds
75 Double Unders ii. 150 Single Unders
15 KB Swings
3 Rounds
500/400m Row
14 KB Push Press 7EA
Finish with 800m Run
Thursday
Strength
E2MO2M 14
1. 5 Power Snatches @50%
2. 5 Power Snatches @50%
3. 4 Power Snatches @60%
4. 4 Power Snatches @60%
5. 2 Power Snatches @70%
6. 2 Power Snatches @80%
7. 2 Power Snatches @90%
Workout
2RFT
800m Run
15 Power Snatches 50/35
Hero
Willy
Three rounds for time of:
• Run 800 meters
• 225/155 pound Front squat, 5 reps
• Run 200 meters
• 11 Chest to bar pull-ups
• Run 400 meters
• 12 Kettlebell swings, 2 pood
Friday
Final week of Squats!
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Back Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Workout
AFAP
30/20 Cal Air Bike
30 Jumping Squats
250m/200m Row
Saturday
Endurance
20RFT
3 Devil Presses
6 DB Front Squats
9 Sit Ups
After Rounds 5/10/15/20
400m Run
Partner Workout
AMRAP 36
6 Pull Ups
8 DB Thrusters 20/12.5 ii. 12.5/8
12 Cal Machine
Complete full rounds
Sunday
Just Move
AMRAP 6
1 Min Rest
6 DB Box Step Overs
6 Devil Presses
6 Cal Air Bike
6 Burpees
12 Jumping Squats
12 High Knees
12 KB Swings
12 Ring Rows