Thursday
A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Boom Lite
Same as above. Modify as needed.
Wednesday:
A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups
Boom Lite:
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Death March x 16 steps
Station 2 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
5 Strict Supinated-Grip Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Walking Lunges with KB/DB Farmer’s Carry
10 V-Ups
Tuesday!
Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
20/15 Burpees
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.
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