Monday
Strength – Heavy Single
Front Squat
-then-
“Dune”
For Total Time
2x 800m Run
-2min rest after each set-
-into-
3 Sets
20 Pullups
40 Pushups
60 Air Squats
-2min rest between sets-
Tuesday
“Sandworms”
AMRAP 2
50 Double Unders
25ft Handstand Walk OR 2 Wall Walks
ME Deadlifts (225/155)
-1min rest between AMRAPs-
*Go until you reach 50 deadlifts
Wednesday
“Bene Gesserit”
6 Rounds For Time (RFT)
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
Thursday
Strength – Heavy Single
Power Clean
-then-
“Grace”
For Time
30 Clean & Jerks (135/95)
Friday
Strength – Heavy Single
Strict Press
-then-
“The Freman”
AMRAP 18
6-4-2 Bench Press (185/110)
3-2-1 Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18min
Saturday
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*If you are going to wear a weight vest = 20/14
