MONDAY
Score Rounds and Reps
AMRAP 9:
3 thrusters 135/95
3 ring muscle-ups
6 push ups
Score Reps
5 sets:
5- 5” deficit handstand push-up
– Rest 1:00 between sets.
TC 8
TUESDAY
12×1
Every 2 mins
same weight every set
find a heavy single that you can repeat
WITH GOOD FORM
60-90% suggested
TC 24
WEDNESDAY
Score Time
For time with a partner:
60 toes to rings
100 calories
60 stationary lunges 70/50
80 calories
60 push ups
60 calories
– Use same machine for calories.
-you go I go ,split reps and cals
-4 teams per “station” with each teams starting on different movements
then all doing 100 cals, 80 cals, 60 cals
TC 26
THURSDAY
Score Reps
5 sets
1:30
6-25′ shuttle runs
12 wall ball 20/14
max muscle ups
rest :30
1×8
For load:
8-8-8-8-8
Front squat
add weight each set
every 4 mins
- Moderately heavy day relative to each athlete’s capacity.
FRIDAY
Score Time
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
wall ball 20/14
TC 12
Score Time
2 rounds for time:
400-meter run
1:00 rest
200-meter run
1:00 rest
125-meter run
1:00 rest
TC 12
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
