Monday
Strength – Heavy Single
Bench Press
-then-
“Schoolhouse Rock!”
3 Rounds for Time (RFT)
27 Air Squats
21 GHD Sit Ups
15 Deficit Pushups (4″/2″)
-3min rest, then-
3 Rounds for Time (RFT)
27 Air Squats
21 Toes to Bar
15 Pushups
Tuesday
Strength – Heavy Single
Back Squat
-then-
“The Magic School Bus”
AMRAP 10
3-6-9-12-15-etc.
Burpee Pullups
Box Jump Overs (30/24)
Wednesday
Strength – Power Snatch
Work up to 5 Rep Max Power Snatch
-then-
“Reading Rainbow”
For Time
5-4-3-2-1-2-3-4-5
Wall Walks*
*100ft farmer’s carry (70s/50s) after each set of wall walks
Thursday
Strength – Heavy Single
Deadlift
-then-
“Out of the Box”
Teams of 2 For Time
M/M = 4000m Row
F/F = 3400m Row
M/F = 3600m Row
Friday
“Between the Lions”
E4MOM x 4 Sets
10 Hang Power Cleans (155/105)
15 Strict Handstand Pushups
10 Hang Power Cleans (155/105)
Saturday
Intramural Open Workout 24.5
For Time
50 Alternating Pistol Squats
40 Toes to Bar
30 Ring Dips
20 American Kettlebell Swings (53/35)
10 Shoulder to Overhead (135/95)
-rest-
5min to Find 2RM
Push Jerk
