Monday
Strength – EMOM x 10 Rounds
3 Squat Snatches
-then-
“Leonardo da Vinci”
For Time
21-15-9 Burpees
42-30-18 Wallballs (20/14)
Tuesday
“Michaelangelo”
AMRAP 10
20 GHD Sit Ups OR V-Ups
20 Box Jumps (24/20)
20 American Swings (53/35)
-5min rest-
AMRAP 5
10 GHD Sit Ups OR V-Ups
10 Box Jumps (24/20)
10 American Swings (53/35)
Wednesday
Strength – Back Squat
6RM Back Squat
-1min rest-
4-6 Reps at 90% of 6RM
-1min rest-
4-6 Reps at 85% of 6RM
-then-
“Vincent van Gogh”
For Time
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil’s Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
Thursday
Strength – Strict Press
6RM Strict Press
-1min rest-
4-6 Reps at 90% of 6RM
-1min rest-
4-6 Reps at 85% of 6RM
-then-
“Rembrandt”
Teams of 3 – 5 Sets Each For Time
12/10 Calorie Assault Bike
10 Handstand Pushups
150′ Sled Pull (90/70)
*1:2 work to rest ratio
Friday
“Pablo Picasso”
3 Rounds for Time
10 Deadlifts (225/155)
5 Bar Muscle Ups
-2min rest-
2 Rounds for Time (RFT)
20 Hang Power Cleans (135/95)
10 Chest to Bar Pullups
-2min rest-
For Time
60 Shoulder to Overhead (95/65)
30 Pullups
Saturday – Partner WoD
“Claude Monet”
AMRAP 25 – Teams of 3
Partner 1:
1000m/850m Assault Bike
Partner 2:
2 Rounds
10 Overhead Squats
8 Bar Facing Burpees
Partner 3:
Rest
