MONDAY
Score Rounds and Reps
AMRAP 25
Team workout
120 DB deadlifts 2×50/35
200m farmer carry
120 wallballs 20/14
200m single DB overhead carry
120 DB push press
200m farmer carry
-one athlete chips away at reps as other performs 100m run
-split the carry load as you work together
-every 100m carry= 1 rep
TUESDAY
5 sets
12 bench press
10 KB Side bends (L/R)
10 Single arm DB bent over rows (L/R)
rest 2 minutes
TC 35
WEDNESDAY
Score Weight
5 sets
Every 2 minutes
3 deadlifts+ 2 hang power cleans
Score Reps
EMOM 15
Min 1: 12 deadlift 185/125
Min 2: 12 weighted sit ups 1×50/35
Min 3: 6 hang power cleans
Min 4: 3 wall walks
Min 5: rest
THURSDAY
Score Time
20 shuttle runs
500ft walking lunges
50 toes-to-bars
– Each shuttle is 25 ft down and back.
FRIDAY
On a 10 minute clock
build in weight to metcon load while dialing in technique.
For Time:
30 Clean and Jerks, 135# / 95#
SATURDAY
8:15am skill/strength
9:15am Team workout
