Monday
Strength – E2MOM x 5 Sets
5 Deadlifts @ 70% of Heavy Single
-then-
“Omelets”
15-12-9-6 For Time
Calorie Air Bike
Deadlifts (155/105)
Strict Handstand Pushups
Tuesday
Strength – EMOM x 10min
5 Power Snatches
-then-
“Quiche”
E5MOM x 3 Sets
10 Toes to Bar or V-Ups
10 Burpee Broad Jumps (4’/3′)
10 Toes to Bar or V-Ups
10 Burpee Broad Jumps (4’/3′)
10 Toes to Bar or V-Ups
* Rounds 1 & 3: Toes to Bar
* Round 2: V-Ups
Wednesday
Strength – E2MOM x 5 Sets
5 Bench Press @ 70% of Heavy Single
-then-
“Deviled Eggs”
2 Sets For Time
27-21-15
Calorie Row
Pushups
-5min rest after each set-
Thursday
Strength – E2MOM x 5 Sets
5 Back Squats @ 70% of Heavy Single
-then-
“Sunny Side Up”
For Time
120 Double Unders
40 DB Front Squats (50s/35s)
20 Box Jump Overs (24/20)
Friday
Open WoD 14.4/23.1
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle Ups
Saturday – Partner WoD
“Breakfast Skillet”
Teams of 3 – For Time
15 Rope Climbs
400m Team Run
75 Thrusters (95/65)
800m Team Run
75 Thrusters (95/65)
400m Team Run
15 Rope Climbs
