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Monday:

A.

Strength

5 X 3 Back Squat @RPE 7

B.

Metcon

For Time:


50 X KB Swing @32/24kg
50/40 X Cals
50 X Wall Ball @9/6kg
50/40 X Cals
50 X Burpees
50/40 X Cals

Time Cap: 20 Mins

Stimulus:
Sets of 10+ on Wallballs + KB Swing


Scaling:
Reduce reps to 40



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Tuesday:

Conditioning

5 Rounds for Time:

400m Run
15 X CTB Pull Up
15 X Hang Power Snatch @40/30kg

Time Cap: 30 Min

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Wednesday:

A.

Strength

Push Press 5 X 5 @ RPE7

B.

Metcon

12 AMRAP

50 X Double Under
20 X Air Squat
10 X Push Press @50/35kg

Stimulus:
Unbroken Push Press

Scaling:
100 X Single Unders

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Thursday:

A.

Strength

Rouge Invitational ‘Bella Complex’

Build to a 1RM

1 X Squat Clean
1 X STOH
1 X Front Squat
1 X STOH

B.

12 EMOM @60-70% of A

1- 3 X Squat Clean
2- 3 X Split Jerk
3- 3 X Front Squat
4- 30s Floor Wipers

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Friday:

A.

Skill

Handstand Walking

Scaling:
Box RTW / Wall Walk / Kick Up to Wall Hold

B.

Metcon

20 AMRAP

20 X DB Alt Snatch @25/17.5kg
15 X Toes To Bar
10m Handstand Walk

Scaling:
Toes To Hip / Toes To Object
3 X Wall Walk / 20m Bear Crawl

——

Saturday:

5 Rounds For Time In Pairs:

200m Farmer Carry
20 X Tyre Flip
20 X Pull Up
20 X DB Thruster @2 X 22.5/15kg

Time Cap: 32 Mins

Stimulus:
Split the work in half

Scaling:
Banded / Low Bar / Jumping Pull Up

——

Sunday:

‪Hero WOD ‘Leath’‬

This Hero workout is dedicated to Police Officer Breann Leath, Indianapolis PD, IA, who was shot and killed while responding to a domestic disturbance call on April 9, 2020.

A subject inside opened fire through the apartment’s closed front door, striking Officer Leath and a female resident of the apartment who were standing in the outside hallway. Both were taken to a local hospital where Officer Leath succumbed to her wounds.

The rep scheme signifies:
– 4-9-20 for the date when Officer Leath was killed
– 24 Air Squats represent the age when she passed
– 4 movements and 10 rounds for the 4th IMPD Officer killed in the last 10 years.

10 Rounds for Time:

4 X Burpee Box Jump Overs @24/20”
9 X American Kettlebell Swings @24/16 kg
20 X Push-Up
24 X Air Squat

Time Cap: 30 Mins

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