Monday
Strength – Hang Snatch
Establish a 3RM Hang Squat Snatch
-then-
“Chopped”
10 Rounds for Total Reps
30sec Max Rep Burpees
-30sec rest-
30sec Max Rep Wallballs (20/14)
-30sec rest-
Tuesday
“The Great British Bake Off”
For Time
1000m Run
100/80 Calorie Row
10 Rope Climbers OR 40 Strict Pullups
* Partition any way you like
Wednesday
Strength – Back Squats
10RM Back Squat
-60sec rest-
10 Back Squats @ 90% of 10RM
-60sec rest-
10 Back Squats @ 80% of 10RM
-then-
“Beat Bobby Flay”
AMRAP 15
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Power Cleans (115/80)
Thursday
Strength – Strict Press
10RM Strict Press
-60sec rest-
10 Strict Press @ 90% of 10RM
-60sec rest-
10 Strict Press @ 80% of 10RM
-then-
“Worst Cooks in America”
4 Rounds for Time (RFT)
20 Toes to Bar
4 Wall Walks
Friday
“Cupcake Wars”
AMRAP 2 x 6 Rounds
20/15 Calorie Assault Bike
Max Distance Farmers Carry (70s/50s)
-1min rest between AMRAPs-
Saturday – Partner WoD
“Guy’s Grocery Games”
AMRAP 12
2000m/1600m Row
Max Effort GHD Sit Ups OR AbMat Sit Ups
-1min rest-
AMRAP 12
100 Shuttle Runs*
Max Effort Burpee Box Jump Overs (24/20)
*1 shuttle = 25ft down and back
