Monday
Strength – E3MOM x 5 Sets
10 Hang Power Cleans (Up to 65% of 1RM)
-then-
“Himalayas”
3 Rounds for Time (RFT)
30 Overhead Squats (95/65)*
30/24 Calorie Air Bike
*Every time you break on the overhead squats, complete 10 box jump overs (20)
Tuesday
“Alps”
AMRAP 20
20/16 Calorie Row
20 Deficit Pushups (4in / 2in)
20 GHD Sit Ups OR V-Ups
Wednesday
Strength – Heavy Front Squats
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Up to 85-90% of 1RM)
-then-
“Rocky Mountains”
For Total Time
15-10-5
Deadlifts (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlifts (225/155)
Shuttle Runs (50ft)
Thursday
Strength – Heavy Strict Press
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Up to 85-90% of 1RM)
-then-
“Urals”
5 Rounds for Time (RFT)
21 American Swings (53/35)
21 Wall Balls (20/14)
42 Crossover Single Unders
Friday
“Andes”
For Total Time
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pullups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups OR Burpee Pullups
Saturday
“Great Dividing Range”
Teams of 3 – AMRAP 25
Partner 1: 400m Run
Partner 2: AMRAP of…
5 Sandbag Cleans (150/100) OR Power Cleans (185/125)
5 Burpee Box Get Overs (48/42)
Partner 3: Rest
