Monday the 22nd


I.
3 rds (NFT)
10 pass thrus
10 kettle bell swings (light)
10 scorpions

II.
EMOM (12)
Hang squat snatch
2 @ 85%

III.
Karen
150 wall ball shots 20/14#

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Friday the 19th


I.
3 rds (NFT)
150 m row
10 push-ups
15 air squats

II.
EMOM (12)
3 Front Squat up to 85%
5 Ring dips

III.
For time:
25 box jumps 24/20″
50 kettle bell swings 53/35#
100 goblet squats 53/35#
50 kettle bell swings 53/35#
25 box jumps 24/20″

 

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Thursday the 18th


I.
3 rds (NFT)
10 cross-overs (scorpions but facing up)
10 squat jumps
1:00 squat hold
II.
Back Squat
Find 1 RM
…then
3-3-3 @ 85%
III.
For time
100 double unders
25 burpees
25 sit-ups
25 toes-to-bar
25 sit-ups
25 burpees
100 double unders
IV.
3 x :45 second hang from rig

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Wednesday the 17th



I.
3 rds (NFT)

7 walking lunge with twist and reach
30 second arm rotations (each arm)
10 empty bar good mornings
II.
Snatch grip dead lifts
5-5-4-3-2 @ 85-95%
III.
5 rds for time
10 sumo deadlift high-pull
10 bar over burpees
200 m run
IV.
Turkish Get-ups
3 X 5

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Tuesday the 16th

 

I.
3 rds
10 jump squats
1 length bear crawl, 1Ā length crab walk (length of rig)
1:00 deep squat hold

II.
Hang squat snatch
work up to heavy single
5-5-5 @70%
3-3-3 @80%

III.
4 rds
30 cal row
100m farmer’s carry 53/35#
5 squat snatch 95/65#

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