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Friday

Warmup: 4 Rounds ~ Not for Time

30 Second Plank Hold

20 Double Unders

10 OH Bar Lunges

+++++++++++++++++

Sumo Deadlift 8x3 @ 60% of DL Max

+++++++++++++++++

3 Rounds for Time:

1 Min Max Rep Thrusters 95/65#

1 Min Max Rep Box Jumps 30/24"

1 Min Max Rep HSPU's

2 Min Rest

+++++++++++++++++

OPP Rest Day

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Saturday

Warmup: 15 mins of

Ladder Drills

Tumbling

Prowler Pushes

+++++++++++++++++

Preview: Do the following

Tabata Handstand Hold

OTMx7 - 3 Push Press @ 65%

3x3 Hang Snatch ~ Heavy

3x3 Hang Clean ~ Heavy

++++++++++++++++++

Partner Workout: 10 Min AMRAP (only 1 athlete in motion at one time)

3 Clean & Jerks 135/95#

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

Continue in muliples of 3 until time....

Rest 10 mins then,

Partner workout B: 8 Rounds for time (4 rounds per partner):

500 meter row

++++++++++++++++++++

Burnout: 5/3 Muscle Ups

====================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

OPP Work Day

Warmup: 3 Rounds ~ Not for Time

2 Tumbles

10 Toes to Wall

20 OH Walking Lunges

+++++++++++++++++

6x2 Box Jumps ~ High

5x5 Heavy Back Squat (Dont be afraid to Fail)

8x1 Full Squat Snatch @ 75%

8x1 Full Squat Clean @ 75%

3x 4 min AMRAP ~2 min Rest between each round:

6 C2b

6 Front Squats 115/75#

6 Shoulder to OH

----------------------

Burnout: 5/3 Muscle Ups

=======================

 

Monday

Warmup: 3 Rounds ~ Not for Time

10 Hollow into Supermans

10 Wall Balls

10 Back Ext.

2 Tumbles

++++++++++++

6! Front Squat increasing load with 8 Russian Twist after each set

++++++++++++

3 Min AMRAP:

1 KBS 70/55#

1 Pull up

2 KBS

2 Pullup

3.... Until time is over,

Rest 2 mins

2 mins Max Rep Burpees

Rest 2 mins

1 min Max Rep DU's

+++++++++++++++

OPP ~ Rest Day