FRIDAY 08.18.2017

A. 3 Sets:
Dumbbell Walking Lunges 20 steps
Rest 60 seconds
Single Arm DB or KB Bent Over Row 10-12 reps each arm @ 21X0
Rest 60 seconds

B. For time:
400m Run
50 Wall Balls 20/14
40 Box Jumps 24/20
30 Shoulder to Overhead 95/65
20 Toes to Bar
400m Run

THURSDAY 08.17.2017

A. 6 Sets:
Clean or Power Clean 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

B. 5 Rounds for time:
30 Double Unders
20 KB Swings 53/35
10 Push-Ups

WEDNESDAY 08.16.2017

A. Take 15-20 minutes to build to todays 1RM Split Jerk

B. 3 Rounds for time:
400m Run
10 Ground to Overhead 135/95
20 Pull-Ups

TUESDAY 08.15.2017

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups Max Reps in 45 seconds
(or Low Ring Muscle Up Progression 3-4 reps)
Station 2: Handstand Walk 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols 16-20 reps

B. EMOM 20:
Minute 1 – 200/150m Row
Minute 2 – 15 KB Swings 70/53
Minute 3 – 15 Box Jump Overs 24/20
Minute 4 – 30 Second FLR

MONDAY 08.14.2017

A. 4 Sets:
Back Squat 3-5 reps
Rest 20 seconds
Strict Supinated Pull-Ups Max Reps
Rest 3 minutes

B. 2 Rounds for times:
500m Row
30 Wall Balls 20/14
15 Toes to Bar
Rest 4 minutes