1.5 - 1.11

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