Tuesday

5 Rounds for TIME:

 10 Wallballs 

 10 Pull-UPs

 10 Box Jumps

 10 KB Swings (70/53)

Monday

4 Rounds for TIME of:

  10 Hang Snatches (95/55)

  30 Squats 

  Building RUN 

Greek poet Archilochus: "We don't rise to the level of our expectations; we fall to the level of our training."

"It's more than put the work in," he said. "It's practice and rehearse the skills ... that you want to have as a reliable tool when the sh--'s hitting the fan, or when the stakes are high, or when your heartbeat is 180 beats per minute. You have to train for that. It's like a sport. You can't read a book on soccer and then go to the World Cup."

FUNday

In TEAMs of 2...

5 Rounds for TIME of:

  Building RUN

  50 Wallballs 

  25 Clean & Jerks (95/65)

1* TEAM Member working at a time

Complete the RUNs together 

Partition the Reps as you wish

Thursday

EMOM for 20min complete:

 1- 10 1arm KB Snatches 

 2- 10 GHD Situps 

 3- 20 Double Unders 

 4- 10 1arm KB Squat Cleans
 5- 10 Toes-2-Bar

*4 Sets of each movement, KB RX= 53/35

Wednesday

Bench Press Program

“And when they seek to oppress you, and when they try to destroy you rise and rise again and again like the Phoenix from the ashes until the lambs have become lions and the rule of darkness is no more”

                                — Maitreya The Friend of All Souls, The Holy Book of Destiny

Tuesday

AMRAP in 20min of:
 Building Run
 10 Deadlifts (225/135)
 15 Pull-UPs
 20 Bar-Over-Hops

Monday

"R21" Mark Coates

3 Rounds for TIME:

  - 21 Russian KB Swings

  - 21 HR Push-Ups

  - 21 Sit-Ups

Complete with a 200m Run

Corporal Mark Hunter Coates (1961 - 1992)