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Monday
Skin the Cats
800m Run
5 rds: 12 Toes to Bar, 12 Slam Balls 30/20
800m Run

Tuesday
Amrap 5 min
Row 50/35 cals
Max Macho Man 135/95
Rest 5 min
Row 35/25 cals
Max Macho Man 155/105
Rest 5 min
AMRAP 5 min
Row 20/15 cals
Max Macho Man 185/135

Macho Man – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Wednesday
AMRAP 15 Min
KB Snatch 53/35 x 10 per arm
Sit-Ups x 20
Run 200m with 30/20# Slam Ball

3rds:
30m (or 100ft) OH DB/KB carry
Alternating Push-Up Shoulder Tap x 10 with 3 count hold
STRICT T2B (legs straight) x 5
1 arm swing x 15 heavy per arm

Thursday
1 arm high pull 4 x 6 @ 100% your 8-12RM from weak side, rest 45s between arms
Tabata Strict Chin-Ups, low score

21-15-9
SDHP 95/65
Push Press 95/65
Lateral Bar Burpees

Friday
Snatch Balance (from Ground) 3 x 3
Tall Snatch 3×3
Hang (knee) Snatch + Overhead Squat 5 x 1

7 x 30s air bike all out! Keep track of Calories per interval.

Saturday
Alternating Front Rack Reverse Lunge 3 x 10 heavier than last time

AMRAP 15 Min as a team of 2
P1: 20 Wallballs, 20 Single Arm OH walking lunge 50/35
P2: 400m run

Sunday

Every 2:30 x 6
3 Hang (mid thigh) Power Cleans with a pause in the receiving position

4 x 20:10
Sit-Ups
Deadlift 155/105
Sit-Ups
Deadlift 155/105

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Hawthorne, NJ 07506

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