Monday
S.W.O.D.
5-5-5-3-3-3
Bench Press
“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backward
Tuesday
“Fran”
21-15-9
95/65 Thrusters
Pull-ups
Skill Work: Hang power Clean and Snatch
Wednesday
‘Tarzan”
5 rounds for time
24 in box jump – 10 reps
1- 15 ft rope ascent
135/95 Hang power clean – 10 reps
Sit ups – 15 reps
Row 20 Cal
Thursday
“Balboa”
4 rounds of:
100 jump ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)
Friday
S.W.O.D.
5-5-5-3-3-3
Back Squat
21-15-9
Push Press
K.B.S.
Turkish Get Up
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