MONDAY
DAY 1 OF BRING A FRIEND WEEK!!!
EMOM 8
3 Power clean
80-90%
Same weight
TNG or singles
*add TNG or singles in notes
Score Time
6 Rounds
1 Power clean (@ same load as weightlifting piece)
5 Lat. burpee over bar
7 TNG slamballs 30/20
TC 8
TUESDAY
6×4
Start @ 70%
Add 3%
Rest 3 mins
WEDNESDAY
Score Reps
Every 2:00 for 5 Rounds:
10 Push press 135/95
10 Toes to bar
10 Push ups
Max calories
2 min rest
THURSDAY
OPEN GYM OR
2-4-6-8-10-8-6-4-2
Start at a heavy double
decrease load as reps go up
increase load as reps go down
Rest 3 mins
Score Checkmark
4 Rounds
10 Weighted box step ups 24/20 1xHEAVY KB/DB
100M Farmer carry 2xHEAVY KB/DB
30 EBB Shoulder press
TC 20
FRIDAY
EMOM 7
4-10 Dips
*Unbroken sets
Score Rounds and Reps
AMRAP 15
2 Pull up
2 Kettlebell swing 70/53
100M Run
*Every round add 2 reps to PU & KBS
TC 15
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
