Monday
Strength – Hang Clean
Establish a 3RM Hang Squat Clean
-then-
“Phase10”
2 Sets Each For Time:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups OR V-Ups
24 Crossover Single Unders OR 48 Double Unders
-3min rest between sets-
Tuesday
“Spades”
10 Rounds for Time (RFT)
200m Run
3 Bar Muscle Ups
Wednesday
Strength – Back Squats
8RM Back Squat
-60sec rest-
8 Back Squats @ 90% of 8RM
-60sec rest-
8 Back Squats @ 80% of 8RM
-then-
“Rummy”
4 Sets (1 Set Every 5min)
Even Sets (0:00 and 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4ft/3ft)
15/12 Calorie Row
Odd Sets (5:00 and 15:00)
15/12 Calorie Assault Bike
15 Burpee Broad Jumps (4ft/3ft)
15/12 Calorie Assault Bike
Thursday
“Yu-Gi-Oh”
2 Rounds for Time (RFT)
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 American Swings (53/35)
30 Box Jumps (24/20) OR KB Step Ups (53/35)
Friday
Strength – Strict Press
8RM Strict Press
-60sec rest-
8 Strict Press @ 90% of 8RM
-60sec rest-
8 Strict Press @ 80% of 8RM
-then-
“Uno”
AMRAP 9
3 Power Cleans (155/105) + 1 Wall Walk
3 Power Cleans + 2 Wall Walks
3 Power Cleans + 3 Wall Walks
6 Power Cleans + 4 Wall Walks
6 Power Cleans + 5 Wall Walks
6 Power Cleans + 6 Wall Walks
9 Power Cleans + 7 Wall Walks
Etc…
Saturday – Partner WoD
“War”
4 Rounds for Time (RFT)
400m Run (Together)
100ft Single DB Synchro Walking Lunges (50/35)
