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Workout of the Day – Friday

As a team of 3, complete the following: 1800m Farmer’s Carry 70/53 53/34 44/26 150 Front Squats 155/105 135/95 115/75 95/65 120 Shoulder to OH *1 athlete does a 200m Farmer’s Carry while the other 2 work on the FS and S2OH *Must complete all the FS before moving on to S2OH *If you finsih the Farmer’s Carry before the barbell work is completed, there will be 2 athletes resting while one works

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Workout of The Day – Thursday

5x (3 Shoulder Press + 3 Push Press) *Start at 70% of 1RM Shoulder Press *Max Reps Push Press on final set Alternate with DB Rows x 8 each arm for 5 sets For Time: 50 Weighted Situps (use db or kb on chest) 40 Med ball cleans 30 HSPU (sub presses or pike push ups) 20 Step Ups ea leg 30”/24" 10 single arm DB or KB thrusters 70/50 5R/5L

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Workout of the Day – Wednesday

Deadlift 7-6-5-3-1 *Start around 75% of 1RM DL and add weight each set *Score will be the sum of each weight lifted. For Example, if you life 100 lb for all 4 sets, your score is 400 Practice handstand skill work in between sets: walking, push ups, or hods (scaled work on pike on box, lifting one leg then the other or wall walks) For Time: 50m walking lunges Right into 15-12-9-6-3 Shoulder to OH 135/95 Pull-ups Right into 50m walking lunges

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Workout of the Day – Monday

5 X (3 Push Press + 2 Push Jerks) *Start at 70% of 1RM Push Press and work up Alternate with 5 X (5-7 Strict Chest to Bar Pull-ups) AMRAP 50 Double Unders 15 KB Swings 70/53 10 Wallballs 20/14 7 high box step ups each leg

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