MONDAY
Score Reps
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs 24/20
9 squat cleans 135/95
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
TUESDAY
Score Time
27-21-15-9-6-3
power clean and jerk 135/95
handstand push ups
calories
TC 28
WEDNESDAY
EMOM 8 power snatch
4 min reset
EMOM 8 squat clean
4 min reset
EMOM 8 deadlift
EMOM 8
Stay at 80%
EMOM 8
3 squat cleans
stay at 60%
EMOM 8
4 Deadlift
Stay at 65%
THURSDAY
Score Time
6 rope climbs (15/15 ft)
6 DB farmers carry shuttles (50/70 lb)
21 DB deadlifts (50/70 lb)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
TC: 20min
FRIDAY
Every 3:00 x 5 sets:
5 push presses
– Build in load.
Score Rounds and Reps
AMRAP 10:
1-2-3-4-5, etc.
Push presses (105/155 lb)
100m run after each set
SATURDAY
8:15am skill/strength
9:15am team workout
