Monday
Deadlift 4 x 8
Metcon:
3 rounds for time
25 burpees
25 pull ups
25 thrusters 30/20
Tuesday
Back squat: 8 x 65%, 8 x 70%, 6 x 80%, 6 x 85%
Front squat: 5 x 70%, 5 x 75%, 5 x 80%, 5 x 85%
Metcon:
For time
15 T2B
50 wallball
25 T2B
25 wallball
15 T2B
Wednesday
Superset:
HSPU 5 x 8
Planking 30 sec (weighted if possible)
Metcon:
1 – 10
Hang power clean 60/40
Front squat
STOH
Olympic: Jerk
Thursday
Hero Thursday: “MURPH”
1 mile run
100 pull ups
200 push ups
300 airsquats
1 mile run
Scaled:
800m run
50 jumping pull ups
100 push ups
150 air squats
800m run
Friday
Back squat: 8 x 65%, 8 x 70%, 8 x 75%, 8 x 80%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%
Metcon:
“Little Chipper”
30 OHS 35/25
30 push press 35/25
30 burpee over bar
Saturday
Team WOD 11:00, Open doors 12-14. Free Intro / Bring a Friend 14:30!
Sunday
Open doors 14-16. Gymnastics 16:00.