This weeks workouts – Subject to change

MONDAY
Warmup
2 rounds
20/16 cal bike
20 alternating v-ups
10 light db shoulder press

METCON
3 Rounds
3:00 on, 2:00 rest
20/16 cal bike
20 GHD Situps/weighted Situps
Max strict barbell shoulder press (60%)

DEADLIFTS

3 sets of 6 reps (70%+)

METCON
60 heavy wallballs
40 toes to bar
20 clean & jerks (60%)

TUESDAY
Warmup
2 rounds
1:00 ski
15 ring rows
7 burpees

METCON
30/24 Cal ski
20 ring rows to standing/pullups
30/24 cal ski
20 bar muscle ups
30/24 cal ski
* do your best to do your sets of 20 in 2 sets each

3 rounds
10 Burpee box jumps overs (24")
75 double unders
10 power snatches
3 rope climbs/light Rx rope pull

WEDNESDAY
Warmup2 rounds
20/16 cal bike
15 squats
10 light db shoulder press

3 Power Cleans + 1 Jerk
4 sets, starting at 55% or
light rx. add weight.

Front Squats
3 sets of 6 @ 70%

METCON
E8MOM 24
6 minutes to complete:
25/21 cal bike
50 air squats
75′ front rack walking lunge (40/30)
rest 2:00

15-12-9 Sandbag clean
HSPU/Barbell push press (90% of
shoulder press)

THURSDAY
E3MOM 30
Row 1:00
50 double unders
5 Burpees

FRIDAY
Warmup
2 rounds
20/16 cal row
20 plate hops
10 empty bar muscle snatches

3 rounds
100 double unders
10 squat snatches (75%)

2 sets, 5:00 rest b/t sets
150′ front rack walking lunge (50/35)
8 ring muscle ups to stand/ring muscle ups
75′ hs walk/ 60 hs taps/ 150′ bear crawl
8 ring rows to stand/ring muscle ups
150′ front rack walking lunge (50/35)

SATURDAY
Warmup
2 rounds
1:00 row
15 squats
10 light db shoulder press

1400/1200m row
60 wallballs
35 Heavy DB Shoulder Press

2 sets
30 GHD Situps
20 Heavy DB Snatches (75/50)
30 Toes 2 bar
20 Heavy DB Snatches (75/50)