Tuesday

One On One Time

For Total Time: 

500/450 Meter Bike Erg 

200 Meter Run

250/225 Meter Row 

‍

Rest 3:00

‍

1,000/900 Meter Bike Erg

400 Meter Run 

500/450 Meter Row 

‍

Rest 6:00

‍

2,000/1,800 Meter Bike Erg

800 Meter Run 

1,000/900 Meter Row 

‍

Time Cap: 40 Minutes

Monday

Strength

Bench Press 

5-7 Sets [Climbing]: 

3 Bench Press 

* 5 Second Negative 

Conditioning

"Over When It's Over" 

For Time: 

60 Hang Power Cleans (135/95) 

120 Push-ups 

180 Air Squats

‍Rx+ = Power Cleans

* Partition However You'd Like 

Time cap: 18 minutes 

Sunday

Part 1:

3:00 on / 1:00 until you complete:

30 Burpees

30 Heel Elevated Goblet Squats (50/35)

60 Double Unders

25 Burpees

25 Heel Elevated Goblet Squats

50 Double Unders

20 Burpees

20 Heel Elevated Goblet Squats

40 Double Unders

15 Burpees

15 Heel Elevated Goblet Squats

30 Double Unders

Part 2:

3 rounds:

400m run

5 Wall Walks