Monday
25 Min C&J
Work up to a heavy single
10rounds, not for time of
2x TGU – each arm
1x :90 plank hold (scale time if needed)
Tuesday
Track day
5 rounds of Cindy (modify as needed this should take no longer than 5 minutes MAX)
5 pull ups
10 Push Ups
15 Air Squat
Rest 2 minutes
8 Suicide runs
(10 yards, 20 yards, 30 yards, 40 yards).
+ 5 Burpees
*Start every 2 minutes
Wednesday
25 minute to Snatch
Work up to a heavy single
5-10-15
Back Squat (245/175)
Box Jump (24/20)
1:1 work to rest ratio
-This just means you will rest between rounds the same amount of time each round prior took you-
Thursday
40yard bear crawl (the entire length of GYM)
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl
Then:
A1) Bench Press 3-5 reps, :60 rest, x4
A2) ME handstand push ups, 2 min rest x4
Then:
40Y bear crawl
50 flutter kicks (4-count)
:90 plank
50 flutter kicks (4-count)
50m bear crawl
Friday
BS/FS/OHS/DL/PP/PJ
AMRAP 10 Minutes Up Ladder:
5 Wall Ball, 5 Burpees
10 Wall Ball, 10 Burpees
15 Wall Ball, 15 Burpees
etc
Saturday
5 Rounds
10 Alternating Front Rack Lunges (115/85)
5 Front Squat (115/85)
15 Box Jump (20″)
