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R2R Programming Overview11/6

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Monday
Rx & Scaled
Thruster-Push Press-Push Jerk-Split Jerk
1-1- 1-1- 1-1- 1

15 Minute AMRAP of:
15 Wallballs (20/14)
10 T2B
5 Power Cleans (185/125)

Tuesday
Rx & Scaled
7 Minute AMRAP of:
Bar Over Burpees
*On the Minute: 7 Deadlifts (225/155)
*Score total Burpees completed

15 Minute EMOM of:
Minute 1: Dumbbell Snatch (50/35)
Minute 2: Pistol
Minute 3: Double Unders
*Score lowest rep per movement

Wednesday
Rx
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly is:
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Helen is:
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Thursday
Rx
12 Minute EMOM
Squat Clean+Hang Clean

5RFT of:
30 Cal Row or Bike
45 Sit Ups

Friday
Rx
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/85)

50 Bench Press (155/95)
AMRAP Bench Press (185/105)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/125)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Saturday
Rx
15 Minute AMRAP of:
30 DU
15 Ground 2 Overhead (115/80)
30 DU
15 T2B

12 Minute EMOM:
Minute 1: HSPU or Push Ups
Minute 2: Ring Dips or Box Dips
Minute 3: KB Front Rack Lunge (35/26) *Each arm