WEEKLY PROGRAM

Monday

Conditioning

With a partner for time
21-15-9 reps of:
Deadlift 100/60 (While partner holds handstand)
Thrusters 40/30 (While partner holds hang on pull up bar)

Gymnastic work

15-12-9 Muscle Ups
*Rest 2 minutes after each set is completed!

Tuesday

Strength

Push Press
10,10,10,3,3,max reps
*Increase the weight a little each set

Conditioning

With a partner for time (only one partner works at at time)

5 Rounds
10 DB Snatch 65/45#
20 Burpees

4 Rounds
20 Box Jumps 60/50
40 Pull Ups

3 Rounds
30 Calorie Bike
60 Wall Ball 9/6

Wednesday

Strength

With a partner…
2 Rounds for time

100 Shoulder to Overhead 50/30 (alt 10’s)
50 Strict Pull Ups (alt 5’s)

Conditioning

10 Rounds (1:1 Work:Rest)
3 Power Cleans 80/50 (Singles)
10 Burpees
*Either alternate rounds with a partner or do 1:1 work:rest!

Thursday

Strength

Power Snatch
5 x 3 reps (Building up in weight each set)

Conditioning

Alternating Minutes x 20 minutes
Odd: 15/12 Calorie Row
Even: (same minute)
5-8 Dumbell Squat Cleans 50/35#
5-8 Toes to Bar

Friday

Box Closed

Saturday

Box Closed

Sunday

Box Closed !!!

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