MONDAY
GREEN
15 Minute EMOTM
ODD -12 Calories
EVEN-12 KB swings 53/35
BLACK
20 Minute EMOTM
ODD- 15 calories
EVEN-15 KB swings 53/35
WEDNESDAY
GREEN
8 Minute AMRAP
3 Snatches 95/65 , 3 Box Jumps 24/20 , 6, 6 ,9,9 .....
BLACK
12 Minute AMRAP
12 Snatches 75/55
15 Box Jumps 24/20
12 Snatches 95/65
15 Box Jumps 24/20
12 Snatches 115/80
15 Box Jumps 24/20
12 Snatches 135/95
15 Box Jumps 24/20
Max reps with 155/105 in remaining time
Rest 5 Minutes
10 Minute EMOTM
30 Second Max Muscle ups
30 Second rest
THURSDAY
GREEN
5 Rounds
250 M row
50 Single unders
BLACK
2 Minutes to complete 250 m row
In remaining time perform max double unders
Rest 1 Minute
Repeat for 6 rounds
STRENGTH
10 Minute EMOTM
3 Touch and go Cleans
SATURDAY
GREEN
3 Rounds for Time
5 Back Squats at a challenging weight
15 Burpees
BLACK
5 Rounds for Time
5 Back Squats 275/205
10 Burpees
STRENGTH
Push Press
5x3 with a 3 second pause over head
SUNDAY
GREEN
3 Rounds for Time
20 Thrusters at a challenging weight
20 V-ups
BLACK
3 Rounds for Time
20 Thrusters 95/65
20 Toes to bar
STRENGTH
GREEN
3 Max unbroken sets of
Rest as needed between attempts , do not change movements until all 3 sets are completed
-Pullups
-Dips
-Toes to bar
-Pushups
STRENGTH
BLACK
3 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 3 sets are complete
-Pullups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the floor