Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

Wednesday the 4th

I.
3 Rounds (NFT)
10 Hip Circle Squat
04 Rocky Pull-ups
08 Calorie Row

II.
Find a 1RM Back Squat

III.
5 Rounds
5 Front Squats 185/150#
100m Sprint
100m Framer’s Carry (pair 50/35#)
Rest :60

IV.
99 Bar Facing Burpees

V.
AMRAP (7)
ME of 3 Strict Pull-Ups
Score is total number of ub sets of 3 completed.

VI.
3 Rounds (NFT)
HS Stretch
14 Hip Extensions
10 Scorpions

Monday the 2nd

I.
3 Rounds (NFT)
5 Ring Dips
10 Hip Circle Squats
5 Strict Handstand Push-Ups

II.
Back Squat
3×3 @75%

III.
*Run (32)
Steady pace, as slow as it takes to be comfortable but try to get to at least  3.75 miles.

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
AMRAP (5)
7 Cal Row
7 BW Power Cleans
ME Push-ups
Rest 2:00

B. Gymnastics
Tabata (long) Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated by the speed of kicks.

C. Strength
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.

V.
3 Rounds (NFT)
10 Hurdlers
10 BB Curls
10 GHRs

Thursday the 28th

I.
Slow 6 Minute Run
Then
10 Seated Good Mornings
10 BB Overhead Squats
40 Double Unders

II.
Deadlift
5×1 @ 75-80%

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Then

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.

IV.
4 Rounds
Row 30 Calories
Rest 3:00
Full effort each interval.

V. Please choose ONE of the following based on perceived weaknesses.

A. Conditioning
AMRAP (14)
50′ DB Farmer’s Carry 50/35#
50 Double Unders
10 Dumbbell Push Press

B. Gymnastics Accessory
Plank Holds
:60 x 7
Rest 1-3 minutes between holds.

C. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

VI.
3 Rounds (NFT)
Couch Stretch
10 Banded Dislocates
10 Step-ups (per leg)