Monday’s Workout

Bike to Work

For Time

75 Toes to Bar

5 Mile Bike

75 C2B Pull Ups

5 Mile Bike

Tuesday’s Workout

Skill Speed Medley

3/2 Peg Board Ascents

75 Unbroken Single Unders

10 Unbroken Pistol Squats Left

10 Unbroken Pistol Squats Right

Handstand Walk Course

2/1 Peg Board Ascents

50 Unbroken Double Unders

10 Unbroken Pistol Squats Left

10 Unbroken Pistol Squats Right

Pirouette Handstand Walk

2/1 Peg Board Ascents

25 Double Under Crossover

10 Unbroken Pistol Squats Left

10 Unbroken Pistol Squats Right

Press to Handstand Walk

Wednesday’s Workout

Elizebeth Elevated

21-15-9-9-9

Squat Cleans

Dips with Parallel Bar Traverse

Thursday’s Workout

Shuttle to Overhead 

0-2 Minutes

400m Run

Max Jerks

1 Minute Rest

3-6 Minutes

600m Run

Max Jerks

2 Minute Rest

8-12 Minutes

400m Run

Max Jerks

Friday’s Workout

The Capitol

For Time

20 Pig Flips

3.5 Mile Run

200m Jerry Bag Carry

200m Husafeel Carry

Saturday’s Workout

Up and Over

3 Rounds For Time 

12 Muscle Ups

25 Jump Overs

30 GHD Sit Ups

Then 

84Ft Front Rack Lunge