2×8:00 Wednesday

Two Rounds, 8:00 AMRAP Of:
Round 1:10 Thrusters Round 2: 10 Overhead Squats @95/65
10 Bar-Facing-Burpees
Throughout Workout, Accumulate 6 Sled Push + Pulls
*Rest 3:00 between rounds, start from the top & score separately

Rx: Barbell @95/65, Sled loaded with 180lbs
L2: Barbell @75/65, Sled loaded with 135lbs
L1: Dumbbell Thrusters @20/15 Each Hand & Air Squats, Sled loaded with 90lbs, non-jumpig OR box burpees
Seated: 100′ Sled Drag Buy-in Each Round, Then AMRAP Of: 10 DB Clean & Press (5R+5L), 3 Pull-ups

Turkish Get-Up 5×2

5×2 (2R+2L)
*Build to a heavy double

Seated: In & Out Of Chair Transfers

Tuesday’s Running & Gymnastics Chipper

For Time
1 Mile Run
30 Pull-ups
30 Box Jumps @24/20
800 Meter Run
20 Chest-to-Bar Pull-ups
20 Box Jumps
400 Meter Run
10 Bar Muscle-ups
10 Box Jumps

*Goal for bar movements is to pick your most challenging ability level for the final round, then work backward. Levels below are decent guides for this

Level 2: Ring Rows>Challenging Banded Pull-ups> Less bands for pull-ups, Box @20/16″
Level 1: Jumping pull-ups>Ring Rows>Challenging banded pull-ups, 800 Meter>400 Meter> 200 Meter Run/Walk

T.U.P.

15-12-9-6-3 reps for time of:
• 135/95 lb. power cleans
• Pull-ups
• 135/95 lb. front squats
• Pull-ups

Interval Thursday: Snatch, Push-up, Jump-Over

10 Rounds, Every 3:00
3 Squat Snatch @~70%
10 Push-ups
8 Box Jump Overs @24/20″
*Jump on, step down

Level 2: Power+OHS okay (work on depth of catch), banded push-ups as-needed, box @20/16″
Level 1: Level 2: Power+OHS okay (work on depth of catch) OR swap for clean & jerk, banded push-ups as-needed, box @20/16″

Fight For The Legs

5 Rounds For Reps Of:
Minute 1: Max Kettlebell Swings (50/35)
Minute 2: Max Alt. Leg Back-Step Lunges
Minute 3: Max KB Mason Twists (L+R=2)
Minutes 5 and 6: 200 Meter Run
Minutes 7 and 8: Rest
*Run is worth 20 reps

Level 2: KBS & Mason Twists @30/20
Level 1: KBS & Mason Twists @20/15, Low Box Step-ups For Lunges, 100 meter run/walk – Run is worth 10 reps
Seated: Ski, Wall Balls, Bike, Out & In Chair, Rest

What A Lovely Monday For A Stroll

4 Rounds For Time Of:

800 Meter Run
5 Strict Pull-ups
50 Air Squats
5 Strict Pull-ups

Level 2: Banded Pull-ups as-needed (get as many without bands as possible each round)
Level 1: 400 Meter Run/Walk, Banded Pull-ups, 30 Air/Box Squats

This Fight Is Going 7 Rounds

7 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Max Burpees
Minute 3: 10 Pull-ups
Minute 4: Calorie Bike
Minute 5: Rest
*Rest/transition after completing pull-ups

Level 2: Banded Pull-ups As-Needed
Level 1: 5 CHALLENGING Banded Pull-ups, Box Burpees – okay to perform 5 or 6 rounds – Athlete’s choice.

Clean Jerk & Run

10 Rounds Every 3:00
3 Power Clean & Jerk @155/105
200 Meter Run
*Jerk can be split or power

Level 2: 105/75
Level 1: C&J @75/55 OR 15KBS @25/15
Seated: Alternate Rounds: 5 Pull-Ups OR 5 Ring Dips – Max cal ski until 1:30 mark. S

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