MONDAY
Score Time
4 rounds
12 push press 135/95
12 pull up
500/400m row
*stimulus 15:00-19:00
TUESDAY
3-3-3-3-3-3
-rest 3-4 mins
-All sets at or above 80% 1-rep max
-Sets should be touch and go or drop and immediately go into the next rep.
WEDNESDAY
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
THURSDAY
Score Time
5 rounds for time:
30/25 cal row
30 AbMat sit-ups
FRIDAY
Score Rounds and Reps
3 rounds
12 DB thrusters 2×35/25
5 -25′ shuttle runs w/ burpee
8 chest to bar pull up
5 -25′ shuttle runs w/ burpee
TC 8
1-1-1-1-1-1-1-1
on a 16 minute clock
find a heavy single for the day
SATURDAY
8:15am skill/strength
9:15am Team workout
