MONDAY
1×3
5-4-3 tempo overhead squats
– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.
– Increase loads across each set
Then …
1 set:
7 overhead squats
– Perform at workout load and pace.
Score Time
For time:
100 overhead squats 135/95
– Every 1:00 starting at :00, perform 15 double-unders
– No racks. The bar comes from the floor.
TC 13
TUESDAY
Score Rounds and Reps
AMRAP 12
3-6-9-12-15-21….
chest to bar pull ups
hang power clean 95/65
find a heavy single
Build to a heavy single hang power clean
– Take the bar from the floor
TC 15
WEDNESDAY
14-12-10-8-6-4
after lunges go immediately into
V-ups
then rest 3 minutes
-add weight as the reps go down
-score is set of 10 lunges
Score Checkmark
7 V-ups after each set of lunges
-hold a PVC pipe
-touch toes to PVC pipe
THURSDAY
Score Checkmark
In teams of 4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.
Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired.
– Weight vest optional.
FRIDAY
Score Rounds and Reps
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.
-every time you come back to the DL bar you will ad weight to it.
SATURDAY
8:15am skill/strength
9:15am team workout
