Monday Workout

“Bar Fight”

50 C2B Pull Ups

40 Toes 2 Bar

30 Clean and Jerks

Tuesday Workout

4 Rounds Each For Time

50 Double Unders

25/20 Calorie Bike

50 Double Unders

Wednesday Workout

3 Rounds For Time

12 Handstand Push Ups

10 DB Box Step Overs 

8 Ring Muscle Ups

Thursday Workout 

2-2-2-2-2

Deadlifts

5-5-5-5-5

Push Press

Friday Workout

4 Rounds For Time

400m Run

40m Walking Lunge

4 Rope Climbs

Saturday Workout

5 Rounds For Time

1 Sub 45s 250m Row

50 Unbroken Double Unders

Monday

2-4-6-8-10

Deadlifts

Tuesday

For Time 

200 Calorie Bike

100 Wall Balls

50 Power Snatches

25 Burpee Box Jump Overs

Wednesday

6 Rounds

500m Row

Rest 5 Minutes

Thursday

7 Rounds For Load

50ft Front Rack Lunch

Rest 3-5 Minutes

Friday 

30-25-20-15

Pull Ups

Push Press

Saturday

10 Rounds For Time

1 Power Snatch

3 Overhead Squats

Monday Workout of the Day

AMRAP 15

50 Double Unders

10m Handstand Walk

5 L-Sit Pull Ups

Tuesday Workout of the Day

10 Rounds

100m Sprint

Rest 2 Minutes

Wednesday Workout of the Day

EMOM 30

1 Squat Snatch

Thursday Workout of the Day

For Time

500m Row

Immediately into

21-15-9

Ring Dips

Russian KBS

Immediately into

500m Row

Friday Workout of the Day

Part 1

7-7-7-7

Front Squats

Part 2

20-10

Front Squat

Push Jerk

Saturday Workout of the Day

AMRAP 25

10 Pull Ups

20 DB Snatch

30 Sit Ups

Workout of the Day

“The Big Complex”

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

Workout of the Day

For Time

400m Sprint

2 Minute Rest

50 Wall Balls

2 Minute Rest

50 Medball Cleans

2 Minute Rest

50 Medball Sit Ups

2 Minute Rest

400m Run