#wall twp

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Monday

 “Hang In There”

18min AMREP of:

50 Sit-ups

50 KB Swings 55/35lbs*

50 Ring Rows

50 OH Lunges w/plate 45/35lbs*

*Each time you break a set of KB Swings  or OH Lunges, hang from the rig for 15 seconds before returning to the Bell or the Plate.

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Thursday

Every 5mins for 5 rounds

Row 50/35 Cals

5 Hang Squat Snatches RX+ UNBROKEN (start at any loading and increase each round)

1min Rest after every round

*rest with remaining time

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Monday

20min AMREP of:

50 Double Under’s

25 Abmat Sit-up

15 Thruster 95/65lbs

10 Pull-up

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Wednesday

7 ROUNDS of:

Round One

Minute One:

2 Thrusters 95/65lbs

*ME DU’s with remaining time

Minute Two:

2 TTB

*ME DU’s with remaining time

Minute Three:

Rest

Round Two

Minute One:

4 Thrusters 95/65lbs

*ME DU’s with remaining time

Minute Two:

4 TTB

*ME DU’s with remaining time

Minute Three:

Rest

Round Three:

Minute One:

6 Thrusters 95/65lbs

*ME DU’s with remaining time

Minute Two:

6 TTB

*ME DU’s with remaining time

Minute Three:

Rest

KEEP GOING to 7 ROUNDS

**continue this format increasing the “buy-in” reps by 2’s for 7 rounds. Score will be total DU’s

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Wednesday

5-10-15-20….

Wall Ball 20/14lbs

Sit-ups

*up the ladder AMREP for 12mins

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Friday

“Morpheus”

“Blue”

10 Rounds of:

In 1min complete

10 Thrusters 75#/55# RX+95/65lbs

Max Reps Box Jumps 24"/20"

Rest 1 Minute

*score is box jumps

 OR

 “Red”

Thrusters as possible in 7 minutes of:

10 Box Jumps 24"/20"

Max Reps Thrusters 75#/55# RX+95/65lbs

Rest 1 Minute

*score is Thrusters

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Saturday

Strength:

Split Jerk

3-3-3-3-3

  Conditioning: 

2xME Hollow Holds

2xME Plank Holds

2xME L-Sit on Parallets

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Friday

6 Rounds of:

in 2minutes complete:

200m Run

Max Effort Power Cleans 155/105#

2min Rest