Monday
Strength – Front Squat
Front Squat to Heavy Single
-then-
“Sesame Street”
For Time
30/24 Calorie Assault Bike
-into-
42-30-18
Wallballs (20/14)
GHD Sit Ups or V-Ups
-into-
30/24 Calorie Assault Bike
Tuesday
Strength – Strict Chin Up
Strict Chin Up to Heavy Single
-then-
“Big Bird”
Each For Time (3min Clock)
10 x 100m Sprint
Wednesday
Strength – Floor Press
Floor Press to Heavy Single
-then-
“Cookie Monster”
AMRAP 15
300m/250m Row
15 Hang Power Snatch (75/55)
15 Pushups
Thursday
Strength – Deadlift
Deadlift to Heavy Single
-then-
“Count von Count”
3 Rounds for Time (RFT)
24 Single DB Step Ups on 20″ Box (50/35)
12 Burpees
6 Wall Walks
Friday
Strength – Handstand Pushups
1 ME Set of Strict Handstand Pushups
-then-
“Bert & Ernie”
2 Rounds for Time (RFT)
20 Pullups
15 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
20 Pullups
-5min rest between sets-
Saturday – Partner WoD
“Oscar the Grouch”
Teams of 2 – 5 [Each] Rounds for Time
15/12 Calorie Row
4 Sandbag Cleans (or 185/125 Power Cleans)
12/10 Calorie Row
3 Sandbag Cleans (or 185/125 Power Cleans)
9/8 Calorie Row
2 Sandbag Cleans (or 185/125 Power Cleans)
