ADD YOUR FITNESS GOALS TO OUR GOAL BOARD!
MONDAY
6×2
Start at 60%
Add 5%
Every 90 Sec
Score Time
21-15-9
Push press 95/65
200M Run
TC 7
TUESDAY
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
WEDNESDAY
Score Weight
4 Power Cleans
2 Jerks
*Push or split.
Start at 60% of Jerk.
Add each set
Rest 3 Mins
THURSDAY
OPEN GYM OR
Work on the skill for 15 minutes
Score Checkmark
100M Sand bag carry 100/70
500/400M Row
8 Sand bag clean over shoulder 100/70
*TEAM UP- double work load on carry and clean, do cardio togehter
FRIDAY
Score Reps
16 Rounds
Alternate Burp to AS
Score Time
3 Rounds
16 Handstand Push Ups
16 DB Power Snatch 1×50/35 (8L/8R)
400M Run
TC 18
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
