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