MONDAY
Score Reps
8 rounds for reps:
On a 1:00 clock:
SPRINT 100/80m row, 200/150m ECHO/ASSAULT bike
Max clean and jerks 115/75
– Rest 3:00 between rounds.
TC 29
TUESDAY
4×8
start at 50%
add 5% each set
rest 3 mins
TC 15
Score Reps
3 sets
max unbroken front squats 95/65
max unbroken bent over row (palm up)
max unbroken floor press
2 min rest
TC 12
WEDNESDAY
Score Reps
AMRAP 28
2 minutes
425/350 row
2 minutes
12 DB push press 2×35/25
then
max burpee box step ups 24/20
score
complete the row= 1 rep
bbsu= 1 rep
DB PP= buy in
THURSDAY
Deadlift
10-10-7-7-3-3-3
start at 50%
add 5% each set
rest 3 min
FRIDAY
Score Checkmark
build across skills in bus stop method w/ false grip
ring row
kneeling ring row
low ring turn over
low ring turn over+ drive to support
Metcon BENCHMARK
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
TC 15
SATURDAY
8:15am skill/strength
9:15am team workout
