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Monday

Power Snatch

 EMOM 7

2 reps each minute @ moderate load.

 

Fitness:

EMOM 10

6 Alt DB (1) Snatch

4 DB (1) Push Press/side

 

Not getting super heavy today, focus on good movement and solid reps. Ascend slightly.

Radios Playing

3 Rounds for Time

15 Toes to Bar

30 Kettlebell Swings (53/35)

750/600 M Row/Ski

*18 Minute CAP

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Tuesday

Back Squat

5 x 5 starting @ 65% and building or staying (your call) based on feel.

Speed Wobbles (Time)

For Time:

20/15 Cal Bike

15 Burpee Box Jump Over 24/20"

60 Wall Ball 20/14 

Cap = 8 Minute

RX+: 30/20

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Wednesday

Bench Press

4 x 10 working sets

MINIMUM 2 warm up sets,

then 4 x 10 across @ SAME WEIGHT

Throwin' Punches

EMOM 20

1: Barbell Bent Over Row x 10-12

2: Standing DB (1) Tricep Extension x 10-15

3: Banded Row

4: Ring/Box Dip x 10-12

5: Rest/Catch Up Minute

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Thursday

Stay Informed

AMRAP 13

1000m Run Buy In

50 Double Under

12 Toe to Bar

-rest/transition x 2:00

AMRAP 13

1000m Run Buy In

50' Walking Lunge

12 Slam Balls

 

Two smaller workouts basically back to back today. As always, get after it or just cruise control.

If 1000m buy in will take longer than 7-8 minutes, reduce to 800m.

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Friday

Push Jerk

8 x 2 Building Slightly

Air Force WOD

For Time:

20 Thrusters

20 Sumo Deadlight High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Rx: 75/55

Rx+: 95/65