Monday
Strength – Pause Front Squats
5 Sets of 2 Pause Front Squats
-then-
“Papa John’s”
3 Rounds for Time (RFT)
400m Run
20 Toes to Bar
20 AbMat Sit Ups
Tuesday
Strength – Strict Chin Ups
5 Sets of 3 Reps Weighted Strict Chin Ups
-then-
“Domino’s”
3 Rounds for Time (RFT)
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8min mark-
For Time
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
Wednesday
Strength – Strict Deficit Handstand Pushups
5 Sets of 30-40% of Max Unbroken Reps
-then-
“Cici’s”
AMRAP 20
25/20 Calorie Row
40 Double DB Deadlifts (50s/35s)
25/20 Calorie Row
30 Double DB Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Double DB Shoulder to Overhead (50s/35s)
Thursday
Strength – Deadlifts
5 Sets of 2 Deadlifts @ 75% of 1RM
-then-
“California Pizza Kitchen”
5 Sets [Each] For Reps – AMRAP 2
30 Air Squats
ME Calorie Assault Bike
-2min Rest-
Friday
Strength – Floor Press
5 Sets of 2 Floor Presses @ 70% of 1RM
-then-
“Cookeville Slice”
3 Rounds for Time (RFT)
30 DB Floor Press (50s/35s)
30 Ring Rows
30 GHD Sit Ups OR V-Ups
Saturday – Partner WoD
“Little Caesers”
Teams of 2 For Time
300 Double Unders
60 Handstand Pushups
30 Sandbag Cleans (150/100) OR 30 Power Cleans (185/125)
60 Handstand Pushups
300 Double Unders
