Monday
“Back to the Future”
For Time
4 Rounds
200m Run
10 Pullups
20 Pushups
30 Air Squats
-4min Rest-
8 Rounds
100m Run
5 Pullups
10 Pushups
15 Air Squats
Tuesday
Strength – EMOM x 10
1 Squat Snatch @ 75% of 1RM
-Then-
“Marty McFly & Doc”
AMRAP 12
8 Single Arm DB Snatches (Right Arm)
8 Single Arm DB Overhead Walking Lunges (Right Arm)
8 Single Arm DB Snatches (Left Arm)
8 Single Arm DB Overhead Walking Lunges (Left Arm)
50 Double Unders or 25 Crossovers
Wednesday
Strength – EMOM x 10
1 Squat Clean @ 75% of 1RM
-Then-
“Roads? Where We’re Going, We Don’t Need Roads”
AMRAP 18
500m/450m Row
25 GHD Sit Ups
250m/225m Row
25 V-Ups
Thursday
Strength – Split Jerk
5 x 2 Split Jerk (Light to Moderate Weight)
-Then-
“George McFly”
EMOM x 15min (40sec on / 20sec off)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
Friday
“Great Scott”
For Time
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
Saturday – Partner WoD
“Biff Tannen”
For Time – Teams of 2
50 x 50ft Shuttle Runs (1:1)
12 Rope Climbs (15′)
50 Floor Presses (155/95)
12 Rope Climbs (15′)
50 x 50ft Shuttle Runs (1:1)
