Thursday

Fitness
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
7 L-pullups/3-4 negatives
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Performance
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
15 pull-ups
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Wednesday

Fitness

A1: 1 high hang + 2 hang power clean (EMOM 15 -  even mins )
**keep same weight across all sets, should be around 65-70%.
A2: V-Situps (EMOM 15 – odd mins)
Metcon (Time)
For Time:
10–>1 Hang Power clean 95/65#
10 double unders or 30 sec of attempts
Performance
A1: 3 Position Power Clean (EMOM 15- even mins)
A2: GHD Situps (EMOM 15 – odd mins )
 +
For Time
10–>1 Power clean  135/105#
20-18-16-14-12-10-8-6-4-2
Unbroken double unders

Tuesday

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

**20 min time cap

Monday

Fitness

A1: Back Squat (5 sets x 3 rep)
increase previous 5×5 by 10# keep weight across all sets
rest 1 min
A2: Chin-ups (5 sets x 3-5 reps)
**partner assisted if needed, no bands
rest 2 min
Metcon (Time)
3 Rounds For Time
7 cal assault bike/Run 200m
10 weighted step-ups (alt legs )
30/20 DB per hand
7 elevated ring rows

**ring rows should be hard

Performance
A1: Back Squat (7, 5, 3, 7, 5, 3)
rest 1 min
Strict C2B Chin-ups (6 sets x 5-7 reps)
rest 2 min
+
3 Rounds
7 cal assault bike/Run 200m
10 weighted Barbell step-ups 24/20′
(alt legs )  95/65
3 Bar muscle-ups

Sunday

20 min AMRAP:
400m run
12 burpees
300m row
12 box jumps w/ step down 24/20

Saturday

In teams of 3:
Prowler push/Sled Drag 600m
30 Deadlifts  275/185
20 rope climbs
Prowler push or Sled Drag 600m

**if prowler add 20# (10 on each side)
if sled add 65#

Friday

Fitness

Metcon (Time)
4 Rounds
20 Double unders
50 ft walking lunge
30#/20# DB each hand
10 K2E
Performance
Metcon (Time)
5 Rounds
40 double unders
10 pistols
10 T2B

Thursday

Fitness

A: Press (15 min to build to 1 RM)
 +
Metcon (Time)
3 Rounds
Run 200m
10 S2OH 105/75  (clean from floor)
12 box jumps w/ step down 24/20
Performance
A: Press (15 min to build to 1 RM)
 +
Metcon (Time)
3 Rounds
Run 200m
10 S2OH 134/95 (clean from floor)
12 box jumps w/ step down 30/24

Tuesday

Fitness

A1: Deadlift (5 sets x 5 reps)
rest 1 min
add 5-10# from last 5×5 and keep weight same across all sets
A2: Dips (5 sets x 3-5 reps )
*if no strict dips then 3 neg/rd, no bands
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins
Performance
A1: Deadlift (70×3, 75x3x2, 80x2x2)
rest 1 min
A2: Ring Dips (5 sets x 5-7 reps)
rest 1 min
Metcon (4 Rounds for calories)
Assault Bike Sprint 1 Min x 4
rest 3 mins

Monday

Fitness

Metcon (4 Rounds for reps)
5 min AMRAP
5 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
12 ab mat situps
rest 3 min

5 min AMRAP
assault bike 7 cals
15 double unders or 30 sec attempts
rest 3 min

Performance
Metcon (4 Rounds for reps)
5 min AMRAP
7 pullups
12 air squats
rest 3 min

5 min AMRAP
Run 200m
12 slam ball
rest 3 min

5 min AMRAP
10 burpees
10 GHD situps
rest 3 min

5 min AMRAP
assault bike 7 cals
25 double unders
rest 3 min