Monday
Strength – E2MOM x 5 Sets
5 Deadlifts @ 65% of 1RM
-then-
“Granny Smith”
2 Sets of:
2 Rounds
1min Max Effort Calorie Air Bike
1min Max Effort Burpee Box Get Overs (30/24)
-2min rest between sets-
Tuesday
Strength – E2MOM x 5 Sets
5 Back Squats @ 65% of 1RM
-then-
“Honeycrisp”
AMRAP 15
10 Toes to Bar
25ft Handstand Walk or 3 Wall Walks
10 Hang Power Cleans (95/65)
Wednesday
“McIntosh”
2 Rounds for Time (RFT)
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs or 20 Strict Pullups
Thursday
Strength – E2MOM x 5 Sets
5 Bench Press @ 65% of 1RM
-then-
“Golden Delicious”
Teams of 2 For Time
10-9-8-7-6-5-4-3-2-1 (Each)
50ft Shuttle Runs*
* 50ft = 25ft down + back
Friday
Strength – Gymnastics Core Conditioning
-then-
“Red Delicious”
For Time
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
Saturday – Partner WoD
“Gala”
Teams of 2 For Time – 3 Sets Each
15-10-5 of
Handstand Pushups
* 25ft DB Front Rack Walking Lunge (50s/35s) after each set
* I go you go format of full rounds
