Semester I Week 17 (Last Week of Fit Club)

Monday:
Shoulder Press: 5 5 5 5 Rest :90
Weighted Pull Ups: 5 5 5 5 Rest :90

3 Rounds for time
20 Shoulder to Over Head @95 / 65 lbs
50m Framers Walk

Tuesday: 

Back Squat:  3 3 3 3
25 Second Hand Stand Hold
 Rest 3 Minutes

Air Force: Get Excited 
20 Thrusters 95/65
20 Sumo deadlift high pull 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
Every Minute on the minute do 4 burpees 
*12 Minute cap

Thursday: 

A. Emom 5 min: Back Squat x 1 rep @ 90%

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds

C. Complete as many reps as possible in 3 minutes of:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

 

Rest 5 

 

for time:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 wall ball shots (20#)

80 DUs

Friday: 

Dead Lift: 

   3 @50%

   3 @75%

   3 @85%

   3 @90%

   3 @ 95%

   3 @ Test 1 Rep Max 

For Time: 

100 Double Unders 

50 Thrusters @ 45 / 33

100 Double Unders