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Monday

Student Driver

EMOM 30

Min 1: 15/2 Cal Row

Min 2: 12 Alt Box Step Ups 24/20"

Min 3: 15/12 Ski

Min 4: 15 Sit Ups

Min 5: 15/12 C2 Bike (12/9 Echo)

Min 6: Rest

 

Rx+: 18/15 Calories

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Tuesday

Snatch Complex

Every :90 for 9 mins

1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch

Bus Ride

AMRAP 9

3 Power Snatch 115/80

5 OHS

7 Push Ups

 

Fitness:

7 KBS

10 KB Goblet Squat

7 Push Up

 

Rx+:

155/105

Strict HSPU

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Wednesday

Rope Climb

10-15 Minute Skill Session

Jet Ski Rental

14 Min Flow

100m Sandbag Carry 100/70

500/450m C2 Bike

2 Rope Climbs

16 DB (2) Z-Press (8/8)

 

Fitness:

2 Rope Supine 2 Stand

 

Rx+:

150/100

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Thursday

Front Squat

5 x 3 @ 75%

Call Me A Taxi

For Time:

800m Run

30 Wall Balls 20/14

600m Run

20 Wall Balls

400m Run

10 Wall Balls

200m

5 Wall Balls

 

Cap = 18 Min Cap

 

Rx+: 30/20lbs

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Friday

Train Station

AMRAP 12

12 Power Cleans 155/105

15 Pull-Ups

50 Double Unders

 

Fitness:

12 DB (2) Deadlifts

12 DB (2) Hang Power Clean

12 DB (2) Renegade Row

12 Jump Squats

 

RX+: Chest to Bar

Clean

10 Minutes to find a heavy single for the day.