MONDAY

Strength/Skill

Every 3:00 x 5 sets:
3 Back Squats @ 80-85% 1RM

Workout Of The Day

4 Rounds for time
30ft Barbell Front Rack Lunge – 95/65lbs (43/30kg)
12 Lateral Burpees Over Bar
18 V-ups

*Lunge in 15ft sections

Advanced – 115/80lbs (52/36kg)

TUESDAY

Strength/Skill

Part 1: Handstand walk Focus
Every 90 sec x 4 sets:
Beginner – Box Pike Shoulder Taps x 3-5/side

Intermediate – Chest to Wall HS Plate Climbs x 3-5/side

Advanced – Back to Wall HS Plate Climbs x 3-5/side
*step forward onto the plate

…then…

Part 2: Handstand Hold Focus
Every 90 sec x 4 sets:
Beginner – Chest to Wall HS Hold x 10-20 sec

Intermediate – HSW to Wall x 1-2 attempts
*Start ~ 3-5ft away from wall. Back up if feeling confident

Advanced – HSW Away from Wall x 1-2 attempts
*Focus on letting the feet and hips leave the wall first. Walk 5-10ft.

Workout Of The Day

EMOM x 12
Min 1 – 15 Deadlift – 225/155lbs (102/70kg)
Min 2 – 12 Box Jumps – 24/20″” – step down
Min 3 – AMRAP HSW in 60 sec
Min 4 – Rest

Masters – 185/125lbs (84/57kg)

WEDNESDAY

Strength

Every 2:00 x 5 sets:
2 Snatch Pulls + 1 Squat Snatch
*Reset between each rep. All sets between 70-80% of 1RM Snatch

Workout Of The Day

4 sets – For total time
250/200m Row
12 OHS – 115/80lbs (52/36kg)
250/200m Row
Rest 60 sec

Masters – 95/65lbs (43/30kg)

Time Cap – 18 min
Top Scores – 13 min

THURSDAY

Strength/Skill

Workout Of The DaY

2 sets
5 min AMRAP
Echo Bike Cals

– Rest 2 minutes –

5 min AMRAP
10 Single KB Hang Power Clean – 53/35lbs (24/16kg) – 5/side
20 Double Unders

– Rest 2 minutes between sets –

Top Scores – 70/55 Cals per AMRAP, 5 rounds per AMRAP
Minimum Goal – 3 Rounds per AMRAP + Effort on the Bike

FRIDAY

Strength/Skill

Every :90 x 3 sets:
2 Tall Jerks
*Light load/tech focus – working on lockout/foot work/speed – alternate forward foot each rep for balance.

Every 2:00 x 5 sets:
2 Split Jerks @ 75-85% 1RM

Workout Of The Day

12 min AMRAP
20 Air Squats
20 TTB
20 Wallballs – 20/14lbs (9/6kg) to 10/9ft
20 CTB Pull ups

Top Scores – 3+ Rounds
Minimum Goal – 2 Rounds

SATURDAY

In Teams of 2
For Time:
30/24 Cal Row
50 Kip HSPU’s
30/24 Cal Row
40 Power Cleans – 135/95lbs (61/43kg)
30/24 Cal Row
30 Strict HSPU’s
30/24 Cal Row
20 Power Snatch – 135/95lbs (61/43kg)
30/24 Cal Row
10 Wall Facing Strict HSPU’s

Time Cap – 30 min
Top Scores – 23 min