Monday
Front Squat - E2M for 14 minutes
5 @ 80%
3 @ 85%
3 @ 85%
1 @ 95%
1 @ 97%
1 @ 100%
4min AMRAP
21 Bench Press #55
21 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
15 Bench Press #65
15 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Rest 4 min
4min AMRAP
9 Bench Press #75
9 Pushups
30 Russian KB Swings
*Max Double Unders in remaining time
Wednesday
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Shoulder Taps
Candlesticks
Bicycles
For time:
750m Row
40 Box Jumps 20"
25 DB Push Press #25
500m Row
30 Box Jumps
20 DB Push Press
250m Row
20 Box Jumps
10 DB Push Press
Thursday
Deadlift - E2Min
8 @ 68%
8 @ 70%
5 @ 80%
5 @ 82%
3 @ 85%
3 @ 85%
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press
Friday
5-6 Sets
6 Push Jerks
Pistol Skill Work
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Unders
Rest 1 min