March 27-April 2
Monday
A. Back Squatx5x5@65%
B. Front Foot Elevated Split Squatx6/sidex4
3 "TOUGH PULL"
10 Thrusters@heavyish
20 Cal C2 Bike or Row
2 Tough Pull
8 Thrusters
20 Cal Bike or Row
1 Tough Pull
6 Thrusters
20 Cal Bike or Row
Rest 5 Min
5 Tough Pull
10 DB Snatch@heavy AF
20 Cal Ski or Row
4 Tough Pull
8 DB Snatch
20 cal Ski or row
3 tough Pull
6 DB Snatch
20 Cal Ski or row
***Tough Pull is Rope Climb or Strict Pull up IF those are hard for you. If strict pull ups are easier OR if doing ASST pullup and easier than all pulling is x3
Tuesday
A. Muscle Snatch+Sots Press (3+5)x4@warm up weight!
B. Snatch Pull+Hang Snatch+Snatchx3 sets
C. Snatch Pullx3x3@10 pounds over B
50 Crossover single under OR DU or something challenging
50 FT HSWALK or 100 FT Bear Crawl
30 T2b or HKR
2 min Rest
30 Crossovers
10 VERY TOUGH Inverted Press (HSPU or equivalent, or VERY HEAVY PRESS)
30 CTB, Pull up
2 min Rest
3 Hand over Hand Sled Pulls (1 is 50 FT)
200 FT HSWALK or 400FT Bear Crawl
3 Hand over Hand Sled Pulls
Wednesday
A. Push Pressx5x5@65%
B. Single Arm DB Benchx8/armx3
C. Single Arm DB Overhead Pressx8/armx3
3 rounds
:15 Ring Support Hold
:15 Ring Dip Hold
:15 False Grip Hold at chest*
:15 false grip hold at 90*
:15 false grip dead hang*
:30 push up ring hold
*If you cannot false, hold standard grip, if you cant do a pull up, HANG for :45
4 rounds (1 minute to complete each movement)
Max set VERY HARD HSPU or variation
Max set Piked HSPU
Max reps wall walks
Rest 2 min between sets
Thursday
MAKE UP DAY
Friday
A. Clean and Jerk (2+1)x3 sets@70%
B. Front Squatx3x4@70%
3 rounds
4 Muscle ups (8 Dips)
5 Cleans@75%
Rest
EMOM 16
1-:30 any machine@80% effort
2-10-15 reps of ANY gymnastics skill
Saturday
3 rounds
30 Cal Ski or 40 Cal Row
10 Wall Walks
40 GHD Situps
4 Sandbag Cleans@heavy AF
400M Run
42 Deadlifts
42 Bar Facing Burpees
Sunday
A. Deadliftx5x5@65%
EMOM 40
1-15/12 cal Row
2-7-12 Pull ups
3-12-16 Box Jump Overs
4-:40 Max Distance HSWALK, Bear Crawl OR carry