Workouts of the Week

Monday

Weightlifting

4 Rounds

5 Bench or Floor Press (climbing)

5 Strict Pull Ups / Strict Muscle Ups

20 Banded Pull Aparts

rest 90 seconds

Conditioning

For Time:

21-15-9

Box Jumps 24/20

Deadlift 155/105

Tuesday

Weightlifting

OTM 5

1 Power Snatch + 1 OHS

OTM 5

1 Snatch

rest 2 min

OTM 5

1 Power Clean + 1 Front Squat

OTM 5

1 Clean

Climb across - if not building increase reps and work on movement

Wednesday

AMRAP 20

Row 250/200m

14 DB Push Press 50/35

30 Double / 60 Single Unders

7 Burpees

Thursday

For Quality

AMRAP 20

3 Back Squat( 5 second descent, stand immeadiately)

*climb across sets

10 Bent Over Landmine Rows/ Side

*Pick a handstand skill to work on ( can rotate between options) 

Handstand walk 30ft 

Handstand hold 30 seconds 

Wall Walk 

Friday - With a Partner 

From 0:00 to 5:00

AMRAP  

*30 Hang Muscle Snatch at 65/45 or 30 Hang Muscle Clean at 75/55

30 SDHP(depends on movement above- same bar)

*Pick one for entire workout

From 5:00-10:00

As many cals as possible on Assault Bike

From 10:00 to 5:00

AMRAP 

30 Air Squats

30 Sit ups