Here we go team! Tough stuff this week, but smart training for what could be coming!

Monday: “PK”

10 Rounds with a buddy, you each do 5 and rest while the other buddy is doing their round!

10 Back Squats (225/155)

10 Deadlifts (275/185)

400m Sprint

For Time 🙂

Tuesday: “Pike”

5 Rounds for Time of:

20 Thrusters (75/55)

10 Strict Ring Dips

20 Push Ups

10 Strict HSPU

50m Bear Crawl

OH YEAH! We’re gonna scale this beast for sure. This has complete shoulder domination written all over it 🙂 3 Rounds is a good starter, shorter bear crawl makes sense, and then I think picking 1 of the 3 gymnastical presses to really work on, and the other two to have as drills during the workout. I got this, you’re gonna love it.

Wednesday: “Jennifer” as for our version, 1/2 Jennifer 🙂

13-min AMRAP of:

10 Pull-ups

15 KB Swings (53/35)

20 Box Jumps (24/20)


Balance Beam stuff

L-Sit Practice,

Handstand walking practice

Skin the cat and lever practice

Friday: 19.4!!!

Saturday: Bench Press for Max 3 with all upper body accessories ***Unless the open has bench in it!