MONDAY
on a 12:00 clock
5 sets
build to a heavy set of 5 reps
Score Time
15-12-9-6 reps for load and time of:
Push jerk @70%
20 sit ups
stimulus 8:00-12:00
TUESDAY
5 sets
max effort pull ups (10+)
-rest 1:30
8 front sqauts from the deck
-rest 3:00
WEDNESDAY
on a ten minute clock:
4 sets of 5 reps
-build past metcon weight
Score Reps
Min1: 7 back squat 225/155
Min 2: 10 toes to bar
Min 3: 10 burpees
Min 4: 27 double unders
Min 5: rest
THURSDAY
Score Time
5 rounds
100ft walking lunges
10 ring dips
FRIDAY
Score Time
5 rounds
30 double unders
20 wallballs 20/14
10 deadlifts 225/155
Stimulus 11:00-16:00
SATURDAY
8:15am skill/strength
9:15am Team workout
