Monday
A. Back Squatx5x3@60% (tempo goblet squatx5x5)
+
25/20 Cal Bike (2 minute time domain)
25 Push Ups
50 Air Squats
100 Double unders (200 singles)
50 Air Squats
25 Push Ups
25/20 Cal Bike
Rest 3 minutes
x2-3 sets
Tuesday
A. Snatch Pullsx3 reps EMOM 6 minutes@90-100% (Wide grip RDLx8x4)
B1-Inverted Body Rowsx10x4
B2-Curlsx10x4
+
20 min clock
0-3 minutes
Run 400 M (90 sec time domain)
Max Rope Climbs (if at home max KBS)
Rest 1 minute
4-7 minutes
Run 400M
Max Clean and Jerks
Rest 1 min
8-11 minutes
Run 400 M
Max Power Snatches
Rest 1 minute
Do all 3 again with 1 minute rest in between
Wednesday
A. Front Squat x5x3@60%
B. 8 min AMRAP-PERFECT MOVEMET
10 Side Plank ups/side
20 Sec Arch Hold
15 Sec Ring Hold
10 Sec L-SIT
10 Barbell rollouts
+
60 Wall ball
26 front rack lunge
50 bar lateral burpees
24 front rack lunge
60 Wall Ball
Thursday
A. Power Cleanx3x5@60%
+
10 Box Jump overs
7 Deadlifts
10 HSPU
Rest 45 sec.
x5-7
Friday
A. Clean Pull Undersx3x5 off feel (Single Leg RDLx8/sidex4)
B. Rope Climb-3 Legless followed by 5 with and emphasis on as few pulls as possible. Work on foot technique if you do not have it.
***you may also practice your kip swing for pull ups
Every 5 min for 4 rounds:
Rounds 1 & 3
12-10-8-4-2
Cal row
KB Swing 70/53
Rounds 2 & 4
10-8-6-4-2
Cal bike
Pullups
*reps can be adjusted up or down-rounds should be 3-4 min.
Sunday
3000 M Row
*Every Minute including 0, do 2-4 Sandbag Cleans (2 if heavy, 4 if light)
Rest 5 min
100 Calorie Bike
*Every minute including 0, do 2 Burpee Box Get Overs