MONDAY
Score Time
5 rounds
10 thrusters 95/65
10 toes-to-bars
TC 12
25′ Handstand walk every 90 sec
1 rep= 5′
TUESDAY
Bella Complex (ROGUE CHALLENGE)
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
on a 30 min clock
find a 1rm complex
WEDNESDAY
Score Time
10 rounds
12 KB goblet squats 53/35
4 legless rope climb
12 weighted KB box step-ups 24/20
4 muscle up
THURSDAY
Score Checkmark
For time:
200-m run
20 toes-to-bars
400-m run
10 wall walks
200-m run
20 toes-to-bars
200-m run
TC 15
5×3
Start at 55%
rest 2 mins
FRIDAY
5 rounds
12 Deadlift 155/105
9 Hang power clean
6 Push jerk
TC 15
SATURDAY
8:15am open gym-skill and strength
9:15am MAT’S ADAPTIVE WORKOUT EXPERIENCE! FUNDRAISER BEGINS FOR GETTING MAT TO THE GAMES AND HELPING SUPPORT HOUSE OF CHAMPIONS FOUNDATION!!!!!!
