Monday
“Monopoly”
4 Sets – AMRAP 3
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press (50s/35s)
*90sec rest after each AMRAP
Tuesday
Strength – E1:30 x 8 Sets
4 Power Clean & Jerks
-then-
“Scrabble”
EMOM x 16min
Min 1: 200m Run
Min 2: Max Single Unders
Min 3: Max American Kettlebell Swings (53/35)
Min 4: Rest
Wednesday
Strength – Back Squats
10 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 90%
-then-
“Clue”
For Time
30/24 Calorie Air Bike
30 Burpees
-at the 7min mark-
25/20 Calorie Air Bike
25 Line Facing Burpees
-at the 14min mark-
20/16 Calorie Air Bike
20 Burpee Broad Jumps (4’/3′)
Thursday
Strength – Deadlifts
10 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 90%
-then-
“Sorry”
3-6-9-12-15-12-9-6-3 For Time
Handstand Pushups
Sumo Deadlift High Pulls (95/65)
V-Ups
Friday
“Battleship”
7 Rounds for Time (RFT)
3 Bar Muscle Ups or 7 Chest to Bar Pullups
7 Overhead Squats (135/95)
Saturday – Partner WoD
“Candy Land”
Teams of 2 – 4 Rounds for Time (RFT)
Partner 1: 400m Run
Partner 2: 500m/450m Row
-into-
40 Bench Press (135/95)
40 Toes thru Rings or Toes to Bar
*Partner 1 runs while partner 2 rows
*Then, with one person working at a time, complete the bench press and toes thru rings
*Switch who runs and rows each round
