Monday
Strength – Build to Heavy Snatch Complex
3 Snatch Grip Push Press + 1 Overhead Squat
-then-
“Ted Lasso”
AMRAP 6 x 2 Sets
3x50ft Shuttle Runs
10 Pullups
3x50ft Shuttle Runs
10 V-Ups
Tuesday
“Roy Kent + Jamie Tartt”
5 Sets Each For Time
12/10 Calorie Assault Bike
4 Wall Walks
12/10 Calorie Assault Bike
-rest 1:1 between sets-
See you here for Bring a Friend Day!!!
Wednesday
Strength – Clean Complex
4 Sets of
2 x (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk)
-then-
“Be a Goldfish”
21-15-9 For Time
Back Squat (135/95)
Bar Facing Burpees
*75 double unders after each round
Thursday
Strength – Deadlifts
E2MOM x 5 Sets of 5 Deadlifts @ 70% of 1RM
-then-
“Coach Beard”
At 0:00 and 8:00
AMRAP 3
30/24 Calorie Row
ME Bench Press (115/80)
-1min rest-
At 4:00 and 12:00
AMRAP 3
30/24 Calorie Row
ME Pushups
-1min rest-
Friday
“Open WoD 17.2″
AMRAP 12
2 Rounds of:
50ft DB Walking Lunges (50s/35s)
16 Toes to Bar
8 DB Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft DB Walking Lunges (50s/35s)
16 Bar Muscle Ups
8 DB Power Cleans (50s/35s)
Saturday
“AFC Richmond”
EMOM x 24min
Min 1: 6 Overhead Squats (155/105)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pullups OR 2 Rope Climbs (15′)
