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 …

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