Monday
Strength – Weighted Strict Chin Ups
5 Sets of 5 Weighted Strict Chin Ups
-then-
“Snow White”
AMRAP 12
50 Double Unders
5-10-15-20-25…
Toes to Bar
Tuesday
Strength – Tempo Front Squats
5 Sets of 3 Tempo Front Squats
-then-
“Grumpy”
2 Sets of…
21-15-9
Double KB Front Squats (2×53/2×35)
Calories on Assault Bike
-Rest 1:1 b/n Sets-
Wednesday
“Doc”
E4MOM x 5 Sets
15/12 Calorie Row
12 Burpee Over Rower
9 Double DB Ground to Overhead (2×50/2×35)
Thursday
Strength – Floor Press
5 Sets of 3 Floor Press
-then-
“The Huntsman”
For Time
50-40-30-20-10
Jumping Split Lunges
AbMat Sit Ups
Friday
Strength – Deadlifts
5 Sets of 3 Dead Stop Deadlifts
-then-
“Happy & Dopey”
AMRAP 15 – Teams of 2
1000m Partner Run
-into Max Rounds in Remaining Time-
10 Synchro Pullups
10 Alternating Box Jumps (30/24)
15 Synchro Wallballs (20/14)
Saturday – Partner WoD
“The Evil Queen”
For Time – Teams of 2
120/90 Calorie Row
30 Power Snatches (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees
