METCONS FIRST THEN STRENGTHS & SKILL WORK
MONDAY
Score Rounds and Reps
1-2-3-4 etc.
Wall walk
-finish every round with
45 Double unders
TC 12
5 Sets
Max reps push press (10+reps)
Choose a weight and stay there
every 2 mins
Score is largest set
TUESDAY
TEST DAY!
2-3-3-5-5-5
Start @ 60% of 5RM
Establish new 5 rep max
Add each set
Rest 2-3 mins
WEDNESDAY
Score Rounds and Reps
5 Rounds of AMRAP 3:
6 Toes to bar
9 burpee over KB
12 KB weighted forward lunges 53/35
-Rest 1 min between each AMRAP
-Pick up where you left off
THURSDAY
Score Time
For time:
1500-m bike
20 pike push-ups (20/24 in)
1500-m bike
35 hand-release push-ups
1500-m bike
50 push-ups
1500-m bike
TC 15
Score Time
80 Weighted sit ups
DB 50/35
Secure feet
TC 15
FRIDAY
Score Time
For time:
50 push press 135/95
– At the top of every minute, perform 10 box jumps 24/20
TC 10
EMOM 12
5 front squat
Unbroken
From deck
stay at same weight
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
