MONDAY
5×3
Start @ 55%
build each set
Rest 2 mins
Score Time
40 Kettlebell swings 53/35
50 Walking lunge 53/35
40 KB squats 53/35
TC 8
TUESDAY
Score Cals
6 Rounds – 2 Mins Each
3 Snatch 135/95
6 Chest to bar
9 Slam balls 30/20
Max calories
Rest 2 Mins
WEDNESDAY
Score Weight
Every 1:30 for 20 rounds:
1 Squat clean
1 Front Squat
1 Power clean
– Perform all three movements as a complex. Start light and add load every other round.
THURSDAY
OPEN GYM OR
5×7
Build to a heavy set
Rest 2 mins
Score Rounds and Reps
AMRAP 14
6 Pistol squats
12 Hang power clean 135/95
24 Sit ups
FRIDAY
Score Reps
EMOM 10
5-10 Ring Push ups
10-14 Weighted sit ups 35/25
Score: R-PU
Score Reps
EMOM 16
10 Burpees
10/8 Row/ski 8/6 Bike
SATURDAY
OPEN GYM 8:15am
TEAM WOD 9:15 AKA COSTUME WOD!!!!!!!!!
