MONDAY
Score Time
21-15-9-6-3
ring dips
sumo deadlift high pulls 95/65
back rack stat. lunges
TC 12
5×12
TC 12
rest as little as possible
TUESDAY
Score Reps
Min 1: 6-12 push jerks 155/105
Min 2: 6-12 box jumps 30/24
Min 3: 3-6 squat cleans
Min 4: 100m run
Min 5: rest
WEDNESDAY
Score Weight
6×8
same weight
rest 3 mins after skull crushers
Score Weight
6×8
same weight
rest 3 mins
THURSDAY
For time:
1,000-m row
30 clean and jerks (95/135 lb)
1,000-m row
30 strict handstand push-ups
Time cap: 20 minutes
FRIDAY
Score Reps
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
Score Reps
Score Checkmark
:30 machine sprint
:20 shuttle run
:10 rest/ transition
SATURDAY
8:15am skill/strength
9:15am team workout
