TUESDAY

Strength: Back squat 

3x4 sets AHAP

Conditioning: 3 rounds

40 double unders

30 air squats 

200m run 

10 burpees

Bob Appleby
MONDAY

Strength/Skill: 3 rounds

8 kipping swings (bar or rings)

8-10 strict pull ups

Conditioning: 10 min amrap 

8 deadlifts 135/95

16 jump lunges 

8 pull ups 

Bob Appleby
SATURDAY

Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans, 135 lb.

  25 toes-to-bars

  50 double-unders

  13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 315 lb.

Stop at 20 minutes.

Bob Appleby
FRIDAY

Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans, 135 lb.

  25 toes-to-bars

  50 double-unders

  13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 315 lb.

Stop at 20 minutes.

Bob Appleby
THURSDAY

Strength: high hang sq snatch 

4x3 moderate/ heavy

Strength 2: pause ring rows

3x8 w/2 sec pause at top of each rep

Conditioning: 10 min amrap 

10 wall balls 

40 double unders 

10 t2b

Bob Appleby
WEDNESDAY

Conditioning: 8 rounds

200m medball run 20/14

8 t2b/ 12 v ups 

Core: weighted Dead bugs 

3x20

Straddle Stretch: 3 min

Couch stretch: 2 min each side

Bob Appleby
TUESDAY

Strength: Clean and Jerk

3x2 sq cleans + 1 split jerk @70% +

Conditioning: EMOM 12

Odd: 6 front squats 

Even: 40 double unders

Bob Appleby
MONDAY

Strength: 4 alternating rounds 

Ring dips/box dips: 8-12 strict

Bent over rows: 10 

Conditioning: 4 rounds

15 HR push ups

10 box jumps 24/20 (no rebound) 

5 hang cleans 185/125

Bob Appleby
FRIDAY

Open workout 19.1

15 min amrap

19 wall balls

19 cal row

Bob Appleby