TUESDAY CrossFit Hardcore Warm-up Metcon (Time) KB 35/55 W.BALLS-DUBS-KBSWINGS 5 20 25 10 20 20 15 20 15 20 20 10 25 20 5 20 20 10 15 20 15 10 20 20 5 20 25

MONDAY CrossFit Hardcore Warm-up Push Jerk (WORK UP TO A MEDIUM/HEAVY 1 REP PUSH OR SPLIT JERK) Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 10- P CLEAN & JERK85/115 200 MT RUN 20-SIT UPS

SATURDAY Metcon (Time) 1-MILE RUN 1-2-3-4-5-6-7-8-9-10 D/L 135/185 Burpees over the bar 10-9-8-7-6-5-4-3-2-1 Pull ups Back squats 95/135 CrossFit Hardcore Warm-up

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 400 MT RUN 20-STEP UPS 55/75 20-V-UPS 20-WALL BALLS 50 MT FARMER CARRY 35/55

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 21-18-15-12-9 HANG SQUAT CLEANS65/95 TOES TO BAR HAND RELEASE PUSH UPS

WED CrossFit Hardcore Warm-up Metcon (Time) 1RD 20 STRICT PRESS 65/95 80 DUBS 2RDS 15 PUSH PRESS 85/115 30 SIT UPS 3 RDS 10 PUSH JERKS 95/135 400 MT RUN