MONDAY
Rx+
15 Sumo Deadlift High Pulls (115/75 lb.)
25-ft. Handstand Walk
5 rounds
*Every minute, perform
20 Plate Lateral Jumps (45-lb. plate)
Rx
15 Sumo Deadlift High Pulls (95/65 lb.)
6 Box Around-the-Worlds
5 rounds
*Every minute, perform
20 Plate Lateral Jumps (45-lb. plate)
FIT
12 Sumo Deadlift High Pulls
8 Pike Around-the-Worlds
5 rounds
*Every minute, perform
20 Plate Lateral Jumps
TUESDAY – FITNESS TEST #4
Rx
Gymnastics
Max Push-ups
Weightlifting
1RM Back Squat
Gymnastics Alternative
Max Strict HSPU
FIT
Gymnastics
Max Push-ups
Weightlifting
3RM Back Squat
WEDNESDAY
Rx+
40-30-20-10
Air Squats
10 KB TGU after each round.
(53/35 lb)
Rx
40-30-20-10
Air Squats
10 KB TGU after each round.
(35/26 lb)
FIT
40-30-20-10
Air Squats
8 KB TGU after each round.
THURSDAY
Rx+
1 Power Snatch (185/135 lb.)
1 Rope Climb
*Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC
AMRAP 15 min.
Rx
1 Power Snatch (155/105 lb.)
1 Rope Climb
*Add 1 rep of both, each round.
Round 2 = 2 PS + 2 RC
AMRAP 15 min.
FIT
1 Power Snatch
1 Seated Rope Climb
*Add 1 rep of both, each round.
Round 2 = 2 PS + 2 RC
AMRAP 15 min.
FRIDAY
Rx+
30 Double-unders
20 KB Walking Lunges (53/35 lb.)
10 KB Push Presses
Perform 1 round every 2 minutes.
10 rounds
Rx
30 Double-unders
20 KB Walking Lunges (35/26 lb.)
10 KB Push Presses
Perform 1 round every 2 minutes.
10 rounds
FIT
50 Single-unders
15 DB/KB Walking Lunges
10 DB/KB Push Presses
Perform 1 round every 2 minutes.
10 rounds
SATURDAY – FITNESS TEST #5
“The Fast & the Furious”
Rx+
20 Burpees
400-m Run
20 Pull-ups
3 rounds
Rx
15 Burpees
400-m Run
15 Pull-ups
3 rounds
FIT
15 Burpees
400-m Run
15 Jumping Pull-ups
3 rounds
CONNECT 