Monday
Strength – E90sec x 6 Rounds
Round 1-3: 5 Floor Presses
Round 4-6: 3 Floor Presses
Then…
“Alice”
4 Rounds for Time (RFT)
19 Box Jumps (30/24)
48 Double Unders
*13min Cap
*Work on your double unders on this one since the time cap is a little longer
Tuesday
Strength – E90sec x 6 Rounds
Rounds 1-3: 5 Strict Press
Rounds 4-6: 3 Strict Press
Then…
“Single & Ready to Mingle”
AMRAP 18
10ea Single DB Step Ups (50/35)*
10ea Single Arm DB Row on Box (50/35)
100′ Single Arm DB Carry
*You get to choose how you carry your DB (ex: overhead, front rack, suitcase, etc.)
Wednesday
“Billie Jean”
4 x AMRAP 4
5 Double DB Deadlifts (50/35)
4 Devil’s Press (50/35)
3 Double DB Thrusters (50/35)
*Rest 1min after each AMRAP and pick up right where you left off
Thursday
“Hush”
AMRAP 12
50 Bodybuilders
50 Russian Kettlebell Swings (53/35)
*The point on this one is not the weight of it. The point on this one is continuous movement and the speed of your bodybuilders
Friday
Strength – E90sec x 6 Rounds
Round 1-3: 5 Front Squats
Round 4-6: 3 Front Squats
Then…
“Pinkman”
4 x AMRAP 3
3 Squat Cleans (155/105)
6 Bodyweight Lunges
9 Hollow Rocks
*Rest 1min after each AMRAP and pick up where you left off in the previous AMRAP
Saturday – Partner WoD
“Larry & Leon”
AMRAP 26
30 Deadlifts (225/155)
60 Lateral Burpees Over The Bar
1200m Run
*NOTE: When finalizing your score, every 200m is equal to 1 rep
