MONDAY
Squat Clean
Build to Heavy Single
THEN
Elizabeth
21-15-9:
Squat Cleans (135/95)
Ring Dips
TUESDAY
Run DMC
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Power Snatches (75/55)
WEDNESDAY
Double Header
Buy-In:
35/25 Calorie Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Row
THURSDAY
Push Press
Build to Heavy Set of 5
***THEN***
Bar Rescue
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (115/85)
FRIDAY
BFF
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
Partners Switch After Full Rounds
If going solo, plan rest accordingly.
This turns into an AMRAP Chipper, so rest 2-3 reps before muscle failure.
SATURDAY
Mind Eraser
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
SUNDAY
Bench Press
Build to Heavy Set of 7
THEN
Mass Destruction
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)