Monday
Week 1, Day 1
20 rep Backsquats
then
EMOM for 20 mins:
1 Squat Clean
1 Jerk
-Pick your own weight
-Every 5th minute add weight
-No rest minutes
Tuesday
Every 2 mins for 30 mins:
0:00-10:00 (5 rounds)
10/8 Assault Bike Calories
10 Burpees
10:00-20:00 (5 Rounds)
10/8 Assault Bike Calories
12 Toes to Bar
20:00-30:00
10/8 Assault Bike Calories (5 Rounds)
3 Bar Muscleups
Wednesday
Week 1, Day 2
20 rep Backsquats
Snatch Warmup
then
In a 20 min window complete 10 single snatches at 80% of your max
Thursday
For time:
Row 100 Calories
50 Burpees to a 6 inch target
50 Pullups
Friday
Week 1, Day 3
20 rep Backsquats
For time:
5 Rounds of:
7 Thrusters (95lbs/65lbs)
30 Double Unders
Followed by…
5 Rounds of:
3 Thrusters (135lbs/95lbs)
30 Double Unders
Saturday
9am Members Only
Sunday
Crystals 9am