Monday:
As Rx’d:
“Omar”
For Time:
10 Thrusters (95/65)
15 Bar-Facing Burpees
20 Thrusters (95/65)
25 Bar-Facing Burpees
30 Thrusters (95/65)
35 Bar-Facing Burpees
LCF Rx’d:
Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 1:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 2:
20 Thrusters (95/65)
25 Bar-Facing Burpees
Buddy 1:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Buddy 2:
10 Thrusters (95/65)
15 Bar-Facing Burpees
Tuesday:
As Rx’d:
“Santora”
3 Rounds for Max Reps:
1-min Squat Cleans (155/105)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Deadlifts (245/165)
1-min Burpees
1-min Jerks (155/105)
1-min Rest
LCF Rx’d:
“Santora:
Wearing a 20/14 lb weight vest:
3 Rounds for Max Reps:
1-min Med Ball Squat Cleans (50/30)
1-min 20′ Shuttle Sprints (20′ Forward + 20′ Backward = 1 Rep)
1-min Med Ball Over Shoulders (50/30)
1-min Squat Thrusts
1-min Med Ball Push Presses (50/30)
1-min Rest
Wednesday:
As Rx’d:
“Bruck”
4 Rounds:
400m Run
24 Back Squats (185/125)
24 Jerks (135/95)
LCF Rx’d:
4 Rounds
Run the “LCF T” (Run out to the Danger Shack, then to Domino’s, then in the back door again)
1 Power Clean (185/135)
6 Front Squats (185/135)
6 Jerks (185/135)
Thursday:
Pull-up 3 RM, strict muscle up work after that
***ATTENTION: Note how different this workout is from the previous three days’ workouts. M-W are heavy on the tired factor and total body strengthening. This workout is obviously quite focused on getting pull-ups better and developing an advanced gymnastics skill. If you want to get better at pull-ups, you need to come this day, if you’re cool with having your pull-ups not get better, then totally skip today and have no stress 🙂 That is all.***
Friday:
For Time:
50 Single Unders
50 Double Unders
50 Jumping Lunges
50 GHD Sit-ups
3 Rounds for Time
Saturday:
As Rx’d:
“Coe”
10 Rounds:
10 Thrusters (95/65)
10 Ring Push-ups
LCF Rx’d:
“Coe”
With a buddy:
10 Rounds total, 5 each:
10 KB Thrusters (44/26)
10 Clapping Push-ups
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