Monday
Back Squat
3 x 5 Reps
(all sets between 75-80%)
—
For Time:
40/30 Cal. Bike
Directly Into…
27-21-15-9:
American Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
Tuesday
For Time:
50 Burpee Box Jump Overs (24″/20″)
—
AMRAP 13mins:
600/500 Meter Row
9 Deadlifts (275/185)
12 Single DB Burpee Box Step-Over
(24/20)(50/35)
Wednesday
AMRAP 3mins:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
*Rest 3 Minutes
AMRAP 3mins:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)
*Rest 3 Minutes
AMRAP 3mins:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
… at 20 min…
7 Mins to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
Thursday
3 sets:
15 Double DB Romanian Deadlifts
20 DB Front Rack Reverse Lunges
30 Sit-ups
—
10 Rounds For Time [30 Minute Cap]:
10 DB Renegade Rows (50’s/35’s)
30 Double Unders
0.25 mile Bike
Friday
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
—
AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per Round
Saturday
“Mamba &Gigi”
AMRAP 18min:
5 Muscle Ups
8 Power Cleans (185/125)
24 Box Jumps (30/24)
13 Burpees
Sunday
EMOM x 40 (5 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press (45/35)
Minute 4: Back Rack Reverse Lunges (45/35)
Minute 5-6: Row or Bike Meters
Minute 7: Side Plank (Right)
Minute 8: Side Plank (Left)