090224-090624

Monday

8:00am

9:15am

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Tuesday

First Day To Wear Flannel

EMOM 16

Min 1: 12/9 Cal Ski

Min 2: 12 Toe To Bar

Min 3: 60 Double Under

Min 4: 12 DB Bench Press

 

Rx+: 16/13 Cal, 18 T2B

Midline Stuff

Accumulate 3 Min Hollow Hold

Every break do: 8/8 Side Plank Dips

 

Rx+: Accumulate 5 Mins

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Wednesday

Every :90 x 6 Sets

2 Hang Power Clean + 3 Front Squat

 

Fitness:

6 KB Swing

5 KB Goblet Squat

Accessorize Those Thighs

For Quality:

4 Sets:

16 DB(1) Bulgarian Split Squat (8/8)

:45-:60 Wall Sit Hold

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Thursday

Kickoff!

12 Rounds for Max Cals:

4 Rounds Ski Erg

1:00 Max Cals

2:00 Rest

 into:

4 Rounds C2 Bike

1:00 Max Cals

2:00 Rest

 into:

4 Rounds Rower

1:00 Max Cals

2:00 Rest

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Friday

Friday The 6th

For Time:

Buy In:

Run 800m

then,

3 Rounds

3 Wall Walks

12 C2B

14 Box Jumps 24/20

16 Alt DB (1) Snatch 50/35

then,

Cash Out:

Run 800m

 

Cap = 24 Minutes

 

Rx+:

4 Wall Walk, 8 BMU