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Work Out Of Day

M

Monday

 'Murph'
1.6 KM Run (1 Mile)
100 Pull Ups
200 Push Ups
300 Air Squats
1.6 KM Run (1 Mile)

T

Tuesday

Strength/Weightlifting
Back Squat 1x4
Use the heaviest weight you can for the set

 

Comp Track
4 rounds, for time:
5 Power Cleans, 135/165
10 Burpee Box Jump Overs, 20/24
10 Pistols
4 Power Cleans
8 Burpee Box Jump Overs
8 Pistols
*Rest 1 Min between RNDs

 

Progress Track
4 rounds, for time:
5 Power Cleans, 95/135
10 Burpee Box Jump Overs, 20
20 Air Squats
4 Power Cleans
8 Burpee Box Jump Overs
10 Air Squats
*Rest 1 Min between RNDs

W

Wednesday

Strength/Weightlifting
Back Rack Bulgarian Split Squat 10-10-10-10-10
Use the heaviest weight you can for each set

 

Comp Track
For time:
Run, 1000 m
50 Goblet Squats, 36/52
50 American Kettlebell Swings, 36/52
200 Double Unders
50 American Kettlebell Swings, 36/52
50 Goblet Squats, 36/52
Row, 1000 m

 

Progress Track
For time:
Run, 600 m
50 Goblet Squats, Moderate Weight
50 American Kettlebell Swings
70 Single to Cross Overs
50 American Kettlebell Swings
50 Goblet Squats
Row, 600 m

T

Thursday

Skills
10 Mins - Toes To Bar

 

Comp Track
For time:
25 Squat Snatches, 65/95
-- then --
5 rounds of:
12 Handstand Push-ups
12 Pull-ups
-- then --
25 Squat Snatches

 

Progress Track
For time:
25 Squat Snatches, 35/45
-- then --
5 rounds of:
2 Wall Walks
12 Low barbell Pull-ups
-- then --
25 Squat Snatches

F

Friday

Strength/Weightlifting
Deadlift 5-5-4-3-3
Use the heaviest weight you can for each set

 

Comp Track
For time:
30 Box Jumps, 20/24
30 Echo Bike Calories
Rest 2 mins
Sandbag Bear Hug Carry, 70/100, 300 ft
30 Echo Bike Calories
Rest 2 mins
30 Deadlifts, 155/225
30 Echo Bike Calories

 

Progress Track
For time:
30 Box Step Ups, 20
30 Echo Bike Calories
Rest 2 mins
DB Carry, 40/50 (2x), 300 ft
30 Echo Bike Calories
Rest 2 mins
30 Deadlifts, 125/185
30 Echo Bike Calories

S

Saturday

 'Partner Day'
30 Min Clock
Partner A - Row for Cals (3 Mins)
Partner B - 10 Alt DB Snatch, 8 Wall Balls, 6 Pull Ups (3 Mins)

S

Sunday

 'Open Gym Day'

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