Monday

(A) 35 minute time cap

Buy in: 50/40 calories assault bike

then, 10 rounds

  • 6 DB Front squat*

  • 7 toes to bar

  • 8 burpees over DB*

*sub Barbell front squat and burpees over bar.

(B) knee in corner stretch - 15 deep breaths per side

Tuesday


(A) Clean Segment Deadlift w/6 second negative - 3 x 3 (inch, knee, high thigh)

(B) Power Clean + Power Jerk - 8 x (1 + 1) OTM, + 6 minutes to work on singles

(C) 6 x 1 minute clocks, rest 1 minute

  • 6 power clean & jerk

  • AMRAP push ups

Wednesday

(A1) Back squat - 5 x 5 @ 22X1

(A2) DB SLDL - 5 x 6 - 8 @ 22X1

(B) AMRAP in 16 minutes

  • 10 wall ball

  • 12 alternating DB snatch

  • run 200m

Thursday

  • Run 800m

  • Row 1k

  • 1.5 mile assault bike

  • Run 400m

  • Row 500m

  • 1 mile assault bike

  • Run 200m

  • Row 250m

  • 1/2 mile assault bike

stop every 4 minutes and do 60s plank

Friday

Alternating OTM x 16

(A1) 4 - 6/side half kneeling Arnold Press, or HSPU BOX work, or HSPU lateral walk + HSPU off box

(A2) 4 - 6 Dual DB row @ 31X2

(B) AMRAP in 8 minutes

  • 10 DB push press

  • 10/7 cals AB

  • 10 KBS

Saturday

“Fight Gone Bad”

3 rounds, 1 min per station, of:

  • Wall Ball

  • Kettlebell Deadlift High-pull

  • Box Jump

  • Push Press

  • Row Calorie

  • Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.