Sep 18-Sep 24
Updated: Sep 21
Monday
A. Back Squatx8x4-5 second tempo on the descent-try to increase the weight from 3 weeks ago by 5-10 pounds
B. Every 2 minx10 sets
1-3 weighted pull ups (scale is assisted with barbell but make them really tough)
2-3-5 strict pull ups (scale is tough ring row)
4 rounds
30 crossovers or DU
25 FT Dual DB Lunge (at sides, front rack or overhead)
20/16 cal bike
25 FT Dual DB Lunge
30 crossovers or DU
Rest=work after each round
Tuesday
A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch Balancex3 light work up sets
B. 3 Position Snatch+2 OHSx4-between 75-80%
C. Snatch Pullsx3x3@110%
3 min AMRAP
10 Power Cleans@light
10 T2B
Rest1 min
3 min AMRAP
8 Power Cleans Medium
8 T2B
Rest 1 min
3 min AMRAP
6 Power Cleans heavy-ish
6 T2B
Wednesday
A. Push Pressx4x6@80%
B. Strict Pressx6x3 off feel
AMRAP 20
40/32 cal Row
into
5 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Thursday
AMRAP 10
20 Hollow Rocks
5 Wall walks
8 side plank hip touches/side
Rest as needed
AMRAP 4
40/30 cal Bike
Max reps shuttle run
Rest 2 min
AMRAP 4
20 Shuttle Runs
Max Cals Bike
Rest 2 min
x2
Friday
A. Clean+Hang Clean+ 2 Jerkx4@70-75%
B. Deadliftx4x6@80%
30 Wall Ball
12 Ring Muscle Up (Burpee Pull Ups)
30 DB Snatch
24 Pull ups
150 DU
24 GHD (36 Abmat)
200FT Bear Hug Carry
Saturday
Teams of 2
10 min amrap
4-8-12-16….etc
alt db snatch
2-4-6-8….etc
wall walk
Rest 2 min
10 min amrap
2-4-6-8-10….etc
shuttle runs
muscle ups (burpee Pull Ups)
Rest 2 min
10 min amrap
4-8-12-16-20…
bike cals
2-4-6-8-10….etc
Deadlift
Sunday
EMOM 40
1-15/12 cal row
2-5/5 single arm hang clean and press
3-10-15 T2B/HKR
4-50 FT Bear Crawl or Carry