Monday
Strength:
Hang Clean and Jerk
5 x 1
Workout:
3 Rounds
1 min Wall Sit
20 C2B
15 Slam Balls
10 Double Russian KB Swing (53s/35s)
Tuesday
Workout:
10 Rounds for Time
3 Front Squats (245/165)
4 Box Jump Overs (30/24)
5 TTB
Row EMOM:
5 Rounds
min1- 300/250m
min2- rest
Wednesday
Strength:
EMOM 5 mins
5 Touch and Go Power Snatch
*note= 70-80% of best power snatch
Workout:
“Tumilson”
8 Rounds
200m Run
11 DB Burpee Deadlifts (50s/35s)
Thursday
Strength:
Back Squat
2-2-2-2
Workout:
“Zeus”
3 Rounds for Time-
30 Wall Ball (20/14)
30 SDLHP (75/55)
30 Box Jump (20)
30 Push Press (75/55)
30/20 Cal. Row
30 Push Ups
10 Back Squats (bodyweight)
Friday
Strength
Tempo Split Squats 3×8
Tempo Dumbbell Press 3×8
*note= tempo is 3 seconds eccentric,
3 second pause, 3 second concentric for
both movements
Workout:
3 Rounds for Time
30 DB Snatches (50/35)
10 Ring Muscle Ups
75 Double Unders
Saturday
Strength:
Front Squat 12-8-6
Rest :90 seconds and then complete
a 1min AMRAP at 75% of your
weight used on your set of 6
Workout:
For Time
10-9-8….1
Bench Press (155/105)
Cal. Bike x 2
Sunday
Workout:
“Glen”
For time
30 Clean and Jerks (135/95)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees