Monday
“Up”
4 Rounds for Time
100 Double Unders
20 Toes to Bar
10 Back Squats (185/125)*
*Back squat are from the ground
Tuesday
Strength – Strict Press Superset
8 Strict Press @ 65-70% of 1RM
15 Seated Banded Lat Pulldowns
-rest 2min after each superset-
-then-
“Carl & Ellie”
For Time
400m Row
50ft Handstand Walk or 4 Wall Walks
600m Row
75ft Handstand Walk or 4 Wall Walks
800m Row
50ft Handstand Walk or 4 Wall Walks
Wednesday
Strength – Front Squats Superset
8 Front Squats @ 65-70% of 1RM
3 Seated Broad Jumps
-rest 2min after each superset-
-then-
“Paradise Falls”
7 Rounds for Time
10/8 Calorie Air Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb
Thursday
“I do not like the Cone of Shame”
AMRAP 3
30 V-Ups
Max Line Facing Burpees
-2min rest-
AMRAP 4
30 V-Ups
Max Burpees to Target (6″)
-2min rest-
AMRAP 5
3 V-Ups
Max Burpee Broad Jumps (4ft/3ft)
Friday
Strength – Squat Snatch
Heavy 3 Reps
Heavy 2 Reps
3x Heavy Singles
-then-
“Good Afternoon, my name is Russell”
4 Rounds for Time
400m Run
10 Clean & Jerks (155/105)
Saturday
“Adventure is out there!”
Teams of 2 – For Time
100/80 Calorie Air Bike
20 Ring Muscle Ups or 60 Chest to Bar Pullups
300ft Farmer’s Carry Lunge (70s/50s)
800m Team Run
