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MONDAY

Gymnastics

Toe to bar

Score Checkmark

12 EMOM

Even min: 6-10 reps

Odd min: rest

-Toes to bar

-75%

-50%

-Kip swing

This is a skill drill all about capacity with larger, unbroken sets.

Metcon

Score Calories

EMOM 10:

Even mins: 5 power cleans 205/135

Odd mins: Max calories

TUESDAY

Weightlifting

Spicy shoulders

Score Checkmark

-You will warm up to 80% of each specific lift, starting with the shoulder press. You will stay at 80% for all sets of each.

Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1

WEDNESDAY

Metcon

Score Reps

AMRAP 6

4 Wall walks

8 Hang power cleans 115/75

-Rest 2 mins

AMRAP 6

4 Chest to bar

8 Squat cleans 115/75

-Rest 2

AMRAP 6

4 Toes to bar

8 Lateral burpees over bar

THURSDAY

Metcon

OPERATION RED WINGS

Score Time

For time with a partner:
Run 1,200 m

then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)

then…
47 goblet squats (53/70 lb)

– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.

TC 30

Weightlifting

Dumbell bench press

5×10

FRIDAY

Gymnastics

100 Abmat sit ups

Score Time

Metcon

Score Rounds and Reps

AMRAP 12

1 Power clean and jerk @ 70%

250/200-m Row 312/225-m Bike 100-m run

Add 1 C&J every round

SATURDAY

Open Gym 8:15am

TEAM WOD 9:15am

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