Monday
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)
For Time
500m Row
50 GHD Situps or Stick Situps
50 Wall Balls
50 Lunges
500m Row
Wednesday
4 Rounds in the Pit
10-14 reps of everything
Lat Pull Down
Bulgarian Split Squat/Leg
Strict Pullup
Weighted Roman Chair
13min AMRAP
10 DB Step Ups 25#
Run Length of the Building
10 Burpees
Thursday
Partner Workout
30 min AMRAP
P1: 18 Cal Bike
P2:
18 Ball Slams
9 Box Jumps
18 Double Unders
100 Situps at the end of class
Friday
5 sets of 2 Tempo Bench Press at 92%
2 seconds down, 2 seconds up
Rest ~2 minutes at least
3 Rounds
16-12-8
Cal Row
36-28-20
Double Unders
*5 min cap each round
*Rest 3 minutes between sets