MONDAY
Score Time
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
TC 30
TUESDAY
For load:
3-3-3-3-3-3-3
Back squat
all sets above 70%
rest 3 mins
TC 30
WEDNESDAY
Score Time
12-9-6-3
push press 155/105
Toes to bar
calories
TC 10
No Measure
on a 15 minute clock
work bar muscle up progressions
Box lat flys
-lower box as needed to make progression harder
jumping bar muscle ups
-lower box as needed to make progression harder
banded bar muscle ups
-heavy bands to light bands
-work on capacity on heavy bands
THURSDAY
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
FRIDAY
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004click here
TC 45
SATURDAY
8:15am open gym-skill and strength
9:15am team wod
