Monday
“Star Trek: The Motion Picture”
AMRAP 12
200m Run
10 Strict Pullups
-2min rest-
AMRAP 12
200m Run
20 Pushups
-2min rest-
AMRAP 12
200m Run
30 Air Squats
Tuesday
Strength – E2MOM x 5 Sets
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
-then-
“The Wrath of Khan”
For Time
100/80 Calorie Air Bike
100/80 Calorie Row
*Partition as desired
Wednesday
“The Search for Spock”
AMRAP 15
9-15-21-27
Alternating DB Snatches (50/35)
DB Reverse Lunges (50/35)
-then, Max Rounds of-
2 Wall Walks
50 Double Unders
Thursday
Strength – Power Snatches
EMOM x 5 — 5 Power Snatches @ 50-55%
-1min rest-
EMOM x 5 — 3 Power Snatches @ 60-65%
-1min rest-
E30sec x 5min — 1 Power Snatch @ 70-75%
-then-
“Captain Kirk”
Tabata (20sec on / 10sec off)
100 Back Squats (95/65)
-straight into-
100 AbMat Sit Ups*
*Sit ups are not in a Tabata format
*Score = finish time
Friday
“The Final Frontier”
10-9-8-7-6-5-4-3-2-1 For Time
Double DB Shoulder Press (50s/35s)
*Complete 5 ring dips or 10 bench dips after every completed set
Saturday
“The Undiscovered Country”
Teams of 2 For Time
100/80 Calorie Row
100 Bench Press (115/75)
30 Bar Muscle Ups (or 60 Chest to Bar Pullups)
80/64 Calorie Row
80 Bench Press (135/85)
10 Rope Climbs (or 40 Strict Pullups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (or 20 Burpee Pullups)
*Split reps as desired
