MONDAY
Score Calories
10-9-8-7-6-5-4-3-2-1
wallballs
pull ups
-in time remaining
max calories
TC 13
8×1
build to a heavy single
start at 55-60%
rest 2-3 mins
TUESDAY
Score Checkmark
EMOM 24
Min 1: 15/12 cal C2Bike 12/10 cal bike
Min 2: 10 deadlift 185/125
Min 3: 5 hang power cleans
Min 4: rest
WEDNESDAY
5 sets
5 Shoulder press followed by 9-12 Push press
start @ 60% of 1RM press
add weight each set
Score Weight
50′ weighted walking lunges
as heavy as possible
rest 3 mins after lunges
THURSDAY
Score Reps
10 min ski
10 min row
10 min bike
-every 2 mins perform
an unbroken set of max effort pushups
FRIDAY
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
100 push ups
-every time you break perform 10 air squats
TC 10
SATURDAY
8:15am skill/strength
9:15am team workout
