Saturday 🧚🏻‍♀️

9AM Non Violence

2-3 Rounds, teams of 2

Partner 1: 400 M run

Partner 2: AMRAP air squats

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EMOM x 12 (4 rounds):

Min 1: 50 DU // 100 SU

Min 2: 8/8 hang DB snatch (40/25#)

Min 3: 2 wall walks

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Assault bike + sled sprints

10AM Self Destruction

1 Round (reps NOT split)

42-30-18 DU

21-15-9 KBS (53/35#)

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AMRAP 10

I Go, You Go

1 power clean + 1 hang power clean + 1 front squat

RX: 185/125#

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4 Rounds (Reps split between partners)

500M row

20 deadlifts

RX: 185/125#

Friday

A. Strength

10-9-8-7-6-5-4-3-2-1 reps:

Strict Press

Strict Pull-ups

r1:30 after each round; pick a weight and pull up setup that you can do every set unbroken

B. Accessory

3 rounds:

10/10 DB Farmer Hold Split Squats (feet on floor)

10/10 Side Plank Leg Raises (knee on the ground to support…hips up…annnnd LEG RAISE!)

15 Plate Situps (25/15) (SLOW)

Thursday

A. OTM 16:00

Min 1- 12/8 Cal. Row

Min 2- 12 Lateral Burpees over Rower

Min 3- 12/8 Cal. Ski

Min 4- 12 TTB

Rest 5:00

B. OTM 16:00

Min 1- 12 Single Arm DB OHWL (50/35)

Min 2- :30 Low Plank Hold

Min 3- 12 Goblet Jack Squats

Min 4- 12 DB Hang C/J (50/35) (6/side)