Day 1

WARM UP:

  • 3 rounds – 20m Crab Crawl, 20m Walking Lunges, 5 Sit Ups, 5 Push Ups

STRENGTH:

  • Hang Power Clean – 3×2 @ 40%
  • Power Clean – 3×2 @ 40%
  • Hang Clean – 2×2 @ 40%
  • Clean – 2×2 @ 50%

METCON (scaled/modified):

  • 12 minute AMRAP:
    • 2 Thrusters 115#/85# (lighter weight, dumbbells)
    • 8 Box Jumps 24”/20”(Box Step Ups and/or lower height)
    • 200m Run (250m Row)
    • 20 Double Unders (60 Single Unders)

Day 2

WARM UP:

  • 3 rounds – 30 sec Bike, 5 Push Ups, 3 Burpees

STRENGTH:

  • 10 Barbell Ab Rollouts
  • 20 sec L Hold
  • 10 Negative Step Ups
  • 10 Pendlay Rows

METCON (scaled/modified):

  • 5 Rounds For Time:
    • 5 Handstand Push Ups (feet elevated push ups, pike push ups, push ups)
    • 20 Russian Twists 35#/20#
    • 10 Ring Dips (dip bar, box/bench/chair dips)
    • 5 Man Makers 35#x2/20#x2 (bent over DB rows + burpee)

Day 3

WARM UP:

  • 3 rounds – 30 sec Jump Rope, 10 Walking Lunges, 10 Goblet Squats

STRENGTH:

  • Strict Press – 5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90+%

METCON (scaled/modified):

  • 12 minute AMRAP:
    • 20 Hollow Rocks
    • 10m Handstand Walk (“around the box” hand walk, shoulder taps)
    • 12 Box Jumps 24”/20” (lower height and/or box step ups)
    • 10 cal Bike (10 cal row, 100m run, 100m fast walk)

Day 4

WARM UP:

  • 3 rounds – 10 Med Ball Cleans, 10 Supermans, 10 Rotating Lunges

STRENGTH (modified):

  • 8 Handstand Kick Ups (modified handstand kick ups from box/bench)
  • 30 sec Bar Hang
  • 10 Single Leg Deadlifts – each leg
  • 10 Barbell Ab Sit Ups (weighted sit ups with weight at chest)

METCON (scaled/modified):

  • 4 Rounds For Time:
    • 10 Wallballs 20#/14#
    • 12 Alternating DB Snatch 50#/35# (lighter DBs)
    • 8 Push Press 95#/65# (lighter barbell, DBs)

Day 5

WARM UP:

  • 3 rounds – 10 Alt Groiners, 5 Caterpillar Walks, 10 Duck Walk Steps, 20 Jumping Jacks

STRENGTH:

  • Snatch – 5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80% 1 @ 90+%

METCON (scaled/modified):

  • 12 min AMRAP:
    • 200m Run (250m row, 200m fast walk)
    • 10 Wallballs 20#/14# (lighter wallball)
    • 15 KB Swings 53#/35# (lighter KB, Russian Swings