9/11-9/16
Monday
5 Rounds For Time
12 Alternating Leg DB Split Cleans (pick weight)
12 Ring Dips
Run 400 Meters
Tuesday
4 Rounds For Max Reps At Each Station
1 minute: Wall Balls
Rest 30 seconds
1 minute: Medicine Ball Sit-ups
Rest 30 seconds
1 minute: Medicine Ball Cleans
Rest 30 seconds
1 minute: Medicine Ball Russian Twist
Rest 30 seconds
Wednesday
4 Rounds For Time
100 Meter Farmers Carry
(pick weight. Men must use 40lb DBsor KBs minimum/women 25lb DBs or KBs minimum)
12 Hang Squat Cleans (95/65)
8 Lateral Burpees Over Barbell
Thursday
For Time
21-15-9
Strict Pull-ups
DB Box Step-ups (2 DBs, pick weight) (24/20)
Hollow Rocks
Friday
For Time
21-15-9
Dead-lifts (205/135)
42-30-18
Double-unders
21-15-9
Push Press (95/65)
*bar loading men: 2-25s + 2-55’s, women: 2-15s + 2-35s
Saturday
3 Rounds For Time
Run 200 Meters
30 Walking Lunge Steps Holding A Bumper Plate (45/25)
15 Burpee Pull-ups
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