Strength
Bench Press
Every 2:00
10-8-6-4-2-2-2
Ascend (over 9000)
Conditioning
OTM x 14
1 - Max Calorie Bike Erg/Row Erg
2 - Max Wall-Balls @20/14
Score = Total Reps (1 cal = 1 rep)
Monday 🦎
Strength
Every 1:30 x 8 sets:
1 squat clean (build)
Conditioning
AMRAP 16
40 double unders
4, 8, 12, 16… power cleans (155/105#)
400 M run
Saturday
9AM
Station 1
10 minute AMRAP
10/10 Front Foot Elevated Split Squat @45/25# plate
10 Plate Ground to OH
10 Burpees to plate
Station 2
Every 2:00 x 5 rounds
200m wallball run
15 wall balls
Station 3
Against a 10 minute clock…
100 calorie erg, 50 squat mixers
———
10AM
100 OHS @135/95
100 KBS @70/53
100 Pull-Ups
100 Thrusters @135/95