Monday
Strength – E1:30 x 8 Sets
4 Power Snatches @ 50% of 1RM (+ 5 to 10lbs)
-then-
“Formula 1″
AMRAP 12
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders
Tuesday
“Maverick and Goose”
E10min x 3 Sets
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
Wednesday
Strength – Deadlifts
10 Reps @ 55%
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85%
-then-
“Lewis Hamilton”
For Total Time
300ft Odd Object Carry (100/70)
-into 5 Rounds of-
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunges (50s/35s)
-into-
300ft Odd Object Carry (100/70)
Thursday
“F1 Teams”
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/85)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/85)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
Friday
Strength – Back Squats
10 Reps @ 55%
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85%
-then-
“Max Verstappen”
EMOM x 14min
Min 1: 40sec Max Calorie Row
Min 2: 40sec Max Wall Balls (20/14)
Saturday – Partner WoD
Partner “Bradshaw”
Teams of 2 – 10 Rounds For Time (Each)
3 Handstand Pushups
6 Deadlifts (225/155)
12 Pullups
24 Double Unders