MONDAY
Score Rounds and Reps
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Power clean 155/105
Score Rounds and Reps
EMOM 10
4-18 reps
unbroken reps for capacity training
TUESDAY
Score Time
2 Rounds
30 Handstand push ups
60 DB plate-ups 12” 2×50/35
-THEN
2 Rounds
30 Wallball 20/14
60 plate jump overs 12”
TC 26
WEDNESDAY 9/11
7 SETS
Perform Deadlifts then immediately after start your pull ups
7×5
All sets @ 70%
Rest 4 Mins
Score Reps
7 Sets
5 Pull ups
Strict
THURSDAY
Score Distance
on a 20 minute clock:
as many meters as possible on the Echo bike
-every 2 minutes complete 10 Push ups
Score Checkmark
For 12 minutes:
Singles to dubs
-Work on speeding rope up and down
– hand position-low & at hip
-looking forward
FRIDAY
Score Time
5 Rounds:
5 Hang power cleans 95/65
5 Push press 95/65
200M Run
TC 13
Every 90 seconds for 6 Rounds
3 Hang power clean
-build to a heavy single
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
