Wednesday
Part A
4 Sets
Trap Bar Carry
3 OH Slam Ball Throws
Part B
EMOM 12 min
Odd: 150m Row
Even: 15 Weighted DB Situps
Friday
Sweaty Fridays
4 sets
AMRAP 4 minutes
150m Row
35 Double Unders
25 KB Swings
15 V-Ups
Rest as needed
3 Rounds for Time
10 Deadlifts
10 DB Thrusters
10 Box Jumps
10 Pullups
Saturday
Partner Workout - split the reps between the two of you!
30 Burpees
40 DB Push Press
50 Calories Biked
60 Back Squats
50 Calories Biked
40 DB Push Press
30 Burpees
Cash Out
Coach’s Choice
Monday
Part A
Squat & Press - 5 sets
3 Tempo Back Squats 3+2+1
6 DB Fly
6 Skull Crusher or Tricep Extension
Part B
5 rounds for time:
400-meter run
10 thrusters
Wednesday
Part A
8 sets
30m Sled Pull
Part B
8 min AMRAP
12 Box Jumps (Set the height so you can jump the all)
10 Wall Balls
8 Hanging Knee Raises
Part C
Accumulate
3 minutes Wall Sit with weight
2 minutes Dead Hang
Thursday
Part A
5 sets of 2
Split Jerk
Part B
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Sweaty Fridays
Part A
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows
Part B
3 Rounds not for time
25 GHD Situps
15 Roman Chair Back Ext
10 Chest Supported Row