Monday
A. Back Squatx5x3@60%
B. Clean Pullx5x3@60%
C1. Strict Pull upx5x4
C2. 1 ARM DB/KB Rowx8/sidex4
+
400M Run
21 FS@135/95
21 t2b
300M Run
15 Fs
15 t2b
200M Run
12 fs
12 t2b
100 m run
9 fs
9 t2b
Tuesday
A. Snatch-EMOM 2 reps@60% for 6 sets
B1. HS Walk-40 FTx5 (sub is 5 shoulder shifts in HS position OR from a box)
B2. HSPU Negativex1x5
+
Every 3 minutes for 15 minutes
8 burpee box jump overs
8 Hang Power Snatch@95/65
8 STO
scale this DOWN if you cannot finish around 2ish minutes each time.
Wednesday
A. Clean and Jerk EMOM 2 reps@60% for 6 sets
B1. Arch Upsx20x4
B2. Hollow Holdx30-45 secx4
B3. Tuck or L-sitx10-15 secx4
+
1000 M Row
INTO
30-20-10
Deadlift@225/155
Bar facing burpee
Thursday
A. Front Squatx5x3@60%
+
1 min max effort
Hang Squat Clean@95/65
Bike Cals
Wall Ball
Power Snatch@95/65
Rest
x5
Friday
A. Push Pressx5x3@60%
B1. Strict Ring Pull Upx7x3
B2. Side Plank Reach Throughsx15/sidex3
B3. Barbell BORx8x3
+
10 min AMRAP
10 Pull Ups
10 GHD Sit ups
Rest 2 min
10 Min AMRAP
16 Front Rack Step Back Lunges
32 DU/64 SU
Sunday
Rowers
Row 2 minutes, Rest 15 secondsx2
Row :30 FAST, Rest 15 secondsx6
Row 2 minutes EASY
Rest 3 minutes
Row 1 minute, rest 15 secondsx2
Row :15 seconds FAST!!!, Rest :15x6
Row 1 Minute EASY
Rest 3 minutes AND SWITCH
AMRAPERS
12 min
1 Plank Around the World (:15 sec a side)
plank
side plank
reverse plank
side plank
30 ABMAT
30 ARCH UPS
30 hollow rocks
12 min
30 DU/90 Singles
10 Rocket Jumps
10 T2B/15 HKR