Aug 21-28
Updated: Aug 22
Monday
A. Back Squat-2-3 attempts for a 10rm Back Squat
B1. Single leg rdlx8/sidex3
B2. Dual kb snatchx12x3
8 rounds
4 burpee box jumps
4 single leg squats (to a box is fine)
2 rope climbs
10ghd situps
40 du
4 muscle up (burpee pull ups)
Tuesday
A. 3 Position Snatch+OHSx5 sets -70-75%
B. Snatch Pullx5x3@90%
Every 10 min for 3 sets
40/30 cal Bike
20 Shuttle Runs
20/16 Cal Bike
20 Clean and Jerk@light
*rounds should be 7-8 min, adjust bike cals to accomplish this.
Wednesday
A. Push Pressx3x5@75-80%
B. EMOM 9
1-5-8 slow hanging knee raises or knees to elbows
2-10 Strict Dips
3-120 FT Farmers Carry OR 60 FT Suitcase carry each side
3 minutes on /2 minutes offx4
Run 200-400M (adjust this based on running ability)
15 OHS
Max Reps CTB or Pull Up
Thursday
Run
2000M
Rest 2 min
500M
Rest :30
x3
2000M
Rest 2 min
500M
Rest :30
x3
Friday
A. Clean+Hang Clean+Split Jerk+Split Jerkx4@70-75%
B. Deadlift-build to a 6RM (if you have a janky back, do clean or hang clean pullsx5x3@90%)
4 sets
60 second amrap
5 strict hspu
10 line facing burpees
AMRAP DB power clean and jerk
Rest 3 min
90 second amrap
15 push ups
10 T2B
AMRAP DB Front rack lunges
Rest 3 min
When working, MOTOR with great form
Saturday
35 min
60 cal Row
Up and back sled push@heavy
20 MU, CTB, Pull ups
240 DU
15 Dball box overs
200 FT HSwalk/bear crawl
Sunday
EMOM 40
1-10 Shuttle Runs
2-15 T2B
3-40 Crossovers
4-15 DB Front Squats