MONDAY: Fitness: 1. 5 Rounds for time: 7 Bar Muscle Ups 7 Thrusters 42.5/30kg 2. EMOMx10 2x Supine Weighed Chest to Bar Pull Ups Performance: 1. 5 Rounds for time: 7 Bar Muscle-Ups 7 Dumbbell Clusters (22.5/15kg) 2. See Fitness Sweat: Mikko Triangle 10 Rounds: Hold a rep range Bike Cals Row Cals Ski Cals
Rest
TUESDAY: Fitness 4 Rounds: 400 Meter Row 15 Sumo Deadlift High Pulls (42.5/30kg) 9 Burpee Box Jump Overs (24/20) Performance: See Fitness
WEDNESDAY: Fitness: 1. Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% 2. For Time: 30 Toes to Bar 100 Wallballs (9/6kg) Performance: 1. Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% 2. For Time: 100 Wallballs (20/14lbs) *Every Minute on the Minute – 6 Toes to Bar Sweat: Alt EMOMx30 15 Burpees 15 Alt Dumbbell Snatch 22.5/15kg 20 DB Russian Twists 22.5/15kg 20 Alt Step Ups 60 Double Unders / Single Skips 'x' Calorie Bike
THURSDAY: Fitness:
50-40-30-20-10 Assisted Box Jump Over 24/20" Abmat Sit Ups 5-4-3-2-1 Rope Climbs
Performance:
See Fitness. Gymnastics: Kipping Pull Ups (Check the Gymnastics schedule here)
FRIDAY: Fitness: 1. Front Squat 2×4 @ 73% 2×3 @ 78% 2×2 @ 83% 2. For Time: 200 Meter Run 21 Deadlifts 200 Meter Run 21 Front Squats 200 Meter Run 15 Deadlifts 200 Meter Run 15 Front Squats 200 Meter Run 9 Deadlifts 200 Meter Run 9 Front Squats Barbell: (50/35kg) Performance: 1. See Fitness 2. “Overtime” For Time: 200 Meter Run 21 Power Snatches 200 Meter Run 21 Overhead Squat 200 Meter Run 15 Power Snatches 200 Meter Run, 15 Overhead Squat 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squat Barbell: (42.5/30kg)
SATURDAY: Fitness: In Pairs: 25 Min AMRAP You go, I go 60 Double Unders 20 Kettlebell Swings 32/24kg 20 Pull Ups 200m Row 600m Bike
Performance: See Fitness
SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.
