MONDAY
1×2
5×2
add each set
rest 2 mins
Score Time
5 rounds
7 deadlift 185/125
5 front squat
3 floor press
TC 10
TUESDAY
Score Rounds and Reps
AMRAP 24
12 toes to bar
6 shuttle runs (25′) w/ a burpee at turn around
12 wallballs 20/14
6 shuttle runs (25′) w/ a burpee at turn around
12 DB push press 2×50/35
6 shuttle runs (25′) w/ a burpee at turn around
WEDNESDAY
10-8-6-4-6-8-10
rest 2-3mins
TC 30
THURSDAY
For time:
75 double-unders
65/80-cal bike
75 double-unders
60 sit-ups
75 double-unders
40 back squats (95/135 lb)
TC 15
FRIDAY
6 rounds
every 90 seconds
4 push jerks
– Build in load.
-from the deck
Score Time
4 rounds for time:
14/16-cal bike
16 box jumps 30/24
16 shoulder-to-overheads 115/75
TC 14
CLOSED SATURDAY
8:15am skill & strength
9:15am team workout
