Monday
Strength:
EMOM 10 mins
2 Back Squats@ 65%
Workout:
For Time
21 Back Squats (225/155)
63 Push Ups
15 Back Squats
45 Push Ups
9 Back Squats
27 Push Ups
Tuesday
Strength:
Deadlift
5×3
*note= use 70% for all sets
Workout:
AMRAP 12 min
2 Rope Climb
6 Deadlift (275/185)
9 Box Jumps (24/20)
Midline:
Accumulate 35-50 Strict TTB
Wednesday
Strength Workout:
EMOM 10 mins
min 1: 5 Hang Powers Cleans (155/105)
min 2: 5 Push Jerks
*note= add 1 rep to each movement at the
start of each round
Aerobic Capactiy:
1000m Row
200m Run
750m Row
400m Run
500m Row
600m Run
250m Row
800m Run
Thursday
Strength:
Front Squat
*15mins to build to a heavy set of 4
Workout:
5 Rounds for Time:
15 Double KB Russian Swings (53s/35s)
15 Burpee Pull ups
Friday
Workout:
EMOM 15mins
min1: 15/13 Cal Bike
min 2: 12 Thrusters (95/65)
min 3: 9 Sandbag cleans (100/70)
Workout:
5 Rounds for Quality
50 Unbroken Double Unders
5 Strict HSPU
5 Kipping HSPU
*note=skill practice attempting to be
unbroken between the strict and kipping
Saturday
Strength:
5 Sets
1 Snatch Pull + 1 Hang Power Snatch
Workout:
5 Rounds for Time
200m Run
4 Power Snatch (185/125)
6 Ring Muscle Ups
Sunday
4x
DB Walking Lunges x 6/6
Seated DB strict press 8
Handstand hold 30″
Workout:
4 Rounds for Time
25 Air Squats
100ft Backwards Sled Drag (AHAP)
100ft Farmer carry (AHAP)