Mar 28-April 3rd

New Style starts today. Nothing crazy, just a little different.


MONDAY

A. Power Clean EMOM 8-3 reps@70%


3 rounds

14 Box Jump Overs

7 Pull ups

4 Deadlifts@135/95

Rest 90 seconds

14 Wall Ball

7 DB Push Press@35/20

4 Hang Power Clean@115/85

Rest 90 seconds

14 Cal Row

7 T2B

4 Thrusters@95/65

Rest 90 seconds


TUESDAY

A. Front Squat-complete a set every 90 seconds until you hit a difficult triple. Look to hit 4-5 sets. NO FAILS

B. Two touch and go power clean (mobile athletes can snatch)

Drop the bar

Two Squat cleans (same as above)

*if you aren't mobile, power/pause/squat

x6 sets with 90 sec rest-increase weight every 2 sets

C1. DB Step upsx5/legx3

C2. DB lunges/10 legx3

*rest 30 sec after C1/60 after C2


2 min amrap

300M Ski

Max reps DB alt snatch@50/35

rest 1 min and repeat


Flush

10 min amrap steady and slow

12 cal ski/row

8 alt db snatch@lighter

40 jump rope


WEDNESDAY

A.

6 T2B

12 push ups

30 ft bear crawl

rest 60 secx6


B. Deadliftx10 reps off feelx3

*after each set 10 box jump overs


C.

5 rounds

4-8 kipping pull ups or ring rows

3-6 HSPU

10 GHD or 15 tuck ups

1-2 rope climbs (legless ok if you have them)

rest 60 seconds


THURSDAY

200M Run

15 cal Row

200M Ski

15 Cal Bike

200M Run

Rest 3 minx6


FRIDAY

A. Clean-build to a heavy single in 10 minutes

B. Bench Press-build to a heavy single in 10 minutes


40 Clean and Jerk@135/95

40 Bar facing burpees

*breakup anyway you like


SATURDAY

Teams of 2:

12 Tire Flip

into

6 rounds

100 jump rope

20 DB Box Step overs with one DB

into

8 Sled push up and back

into

6 rounds

30 cal Bike

2 up and back lunge-your choice but hold weight


SUNDAY

5 minute intervals/2 min breaks-begin where you left off

200 M Run

unweighted sled push up and back

25 Wall Ball

15 Russian KBS

x4-6 rounds





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