Monday
S.W.O.D.
Push Jerk 5-5-5-3-3-3
C.W.O.D.
5 RNDS for time
50 M farmers walk with barbell (95/55)
25 SDLHP (95/65)
Push Press (95/65)
Tuesday
50 - D.U.
20 – L- pull ups
50 - D.U.
20 – Burpee box jumps
50 – D.U.
20 – Pistols per leg
50 – D.U.
20 – Ring Rows
Wednesday
S.W.O.D.
Bench Press 10-10-10+ (last set till failure)
C.W.O.D.
Run 800 meters
15 Hang Power clean
Run 800 meters
15 Cleans
Run 800 meters
15 Squat cleans
15 Hang Power clean
Run 800 meters
15 Cleans
Run 800 meters
15 Squat cleans
Thursday
“Filthy Fifty”
50 Box jump, 24 inch box
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 singles)
50 pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 singles)
Friday
3 rounds 1 min Wall Runs (see video) (handstand hold if unable)
3 rounds of 1 min hollow rock
3 rounds of 1 min L-sit
3 rounds of 5 Skin the cat
Skill Work:
Kipping Pull ups
Muscle ups
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