WEEKLY PROGRAM

Monday

Grand opening

İn a team of 4…

3 Rounds for time ( waterfall style )

50 Air squat
25 Burpees
50 Air squat
25 ground to overhead

Cap time 30 minutes

Tuesday

Strength

Strict Press
5reps @ 65%
5reps @ 75%
Max Reps @ 85%

Conditioning

5 Rounds for time
3 Power Cleans (Touch and Go) 90-50
6 Bar Muscle Ups

Then

Power clean
Work up to a heavy triple ( touch and go )

Wednesday

Snatch Grip Push Press + 2 Overhead Squats (w/pause at bottom)
1,1,1 @ 80% of your best snatch

“Chelsea”
EMOM x 30 minutes
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Thursday

Strength

Deadlift 5×5 %70

Conditioning

With a partner for time ( anternating rounds )(1:1)

5 rounds

20 Calorie bike
15 Power clean 50-35

Friday

In a team of 3 people, waterfall style (Rower always in use)

5 Rounds (each partner)
250m Row
20 DB Push Press #65/#45

Right into…

5 Rounds (each partner)
250m Row
12 DB Snatch #65/#45

Cap time 25 minutes

Saturday

Strength

Back Squats
5 x 5 Reps with pause at the bottom of each rep! %65-70

Conditining

AMRAP 10 minutes
15 Toes to Bar
10 Handstand push ups

Sunday

Rest day!!!

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