Monday

Front Squat
 5 x 5 @ 55%
 
Tempo 40X1

In Pairs:
21-15-9 *
KB Swings
Sit Ups
into
50 Syncho Down Ups

*You Go I Go (21 swings each, 21 sit ups each...)


Tuesday

Strict Press
 Build to a Heavy 4
 +
 3 x 4 @ 90% of Heavy 4

15min EMOM:
1 - 12 Alt DB Snatch
2 - 12 Wall Balls
3 - 10-12 Cal Row


Wednesday

20min AMRAP:
3, 6, 9, 12...
Burpee Box Jumps (step down)
Deadlifts (80/55kg)
T2B


Thursday

16min EMOM

 1- 10 Weighted Chin Ups (or
 2- 3-8 reps strict push ups (40X1)
 3 - Max Effort Hanging L-Sit From Bar
 4 - Rest

5 Rounds, 1 every 3:00
12 Cal Ski
12 Thrusters 35/25kg


Friday

10min EMOM
3 Power Clean @ 60%

30-20-10
Pull Ups
KB step ups
KB Swings (Russian or American appropriate to athlete)


Saturday

Partner Whitten - split the reps evenly and run together.
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here


Sunday

Power Snatch
3 x 3 @ 62.5%
3 x 2 @ 72.5%
3 x 1 @ 82.5%

21-15-9
Power Snatch @ 50% of 3 x 1
C2B Pull Ups


Monday

Front Squat
 6 x 4 @ 60%
 Tempo 40X1

"Cindy"
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats


Tuesday

Strict Press
 Build to a 3RM
 +
 3 x 3 @ 90% of 3RM

5 x 90s AMRAPS with 90s rest between:
5 Thrusters @ 60/40kg
10 Burpees Over Bar
AMRAP Cal Row


Score is calories rowed.


Wednesday

5 x 5 Min AMRAP/1 Min Rest

A) 1000m Row + Max. WB
B) 60 toes to bar + Max. BJ's
C) 50/35 Cal Air Bike + Max. DU's
D) 60 GTOH 20/15 + Max. Sit Ups
E) 800m Run + Max. KB Swings (24/16kg)

SCORE = Total reps/cals of all the second movements



Thursday

12min EMOM:
 1 - 8 Weighted Chin Ups
 2 - 3-8 Strict Push Ups (40X1)
 3 - Rest

In Pairs - 4 rounds (you go I go per round)
10 T2B
15/10 Cal Bike
20 DB Snatch (22.5/15kg)
15/10 Cal Bike

Partner completes a whole round of the 4 movements before the other goes - go hard, rest hard. Really push your partner on your turn! - aim to push hard enough that you can't equal your last split time!!


Friday

10min EMOM
3 Power Clean @ 65%

15 min AMRAP
10 T2B
15 Burpees
20 Wall Balls