Monday
In a 15 min window:
Build to a 10 rep max Push Press
rest then
AMRAP in 9 mins of:
15 Wallballs
10/8 Calorie Assault Bike
Tuesday
for time:
1 Power Snatch (135lbs/95lbs)
1 Squat Snatch
1 Overhead Squat
1 Bar Muscleups
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
2 Bar Muscleups
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
3 Bar Muscleups
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
4 Bar Muscleups
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
5 Bar Muscleups
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
6 Bar Muscleups
Wednesday
4 rounds for time:
20 Toes to Bar
50 Double Unders
Row 500m
Thursday
EMOM for 36 mins:
10 Dumbbell Hang Cleans (50lbs/35lbs)
8 Burpee Box Jump Overs
6 Deadlifts (265lbs/185lbs)
[use 2 dumbbells]
[One movement per minute]
Friday
For time:
5 Rounds of:
1 Power Clean & 2 Jerks
15 Pullups
5 Rounds of:
1 Power Clean & 2 Jerks
15 Pushups
5 Rounds of:
1 Power Clean & 2 Jerks
30 Airsquats
Saturday
9am Members Only
Sunday
9am Members Only