MONDAY
Strength
Push Press
5x5
Midline:
4 Sets for reps
:20 Archer Push-ups
Rest :10
:20 Archer Rows
Rest :10
TUESDAY
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
WEDNESDAY
5 Rounds For Time:
400m Run
1 Legless Rope Climb (15-ft.)
3 Rope Climbs (15-ft.)
THURSDAY
Strength
Thruster - 8:00 to build to heavy
Fran
For Time:
21-15-9
Thrusters (95/65#)
Pull-ups
Midline:
3 Sets x 10 Strict Chin-ups
FRIDAY
Skill
Clean Deadlift + Hang power clean
Build to heavy
AMRAP 12:
2 Power Snatches (155/105#)
4 Power Cleans
60 Double Unders
SATURDAY
For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row
- Rest 1:00 between efforts
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