Monday:
Strength
Back Squats 12-6-3
12 Reps @94% of 10RM
6 Reps @102% of 10RM
3 Reps @ 109% of 10RM
—
Workout:
AMRAP 12 min
7 Clusters (135/95)
14 Lateral Burpees over the bar
Tuesday
Workout:
On the 15:00 x 2
800m Run
80 Med. Ball Walking Lunges
40/30 Cal. Row
200m Burden Run (Med. Ball 20/14)
Wednesday
Strength:
EMOM 5 mins
5 Touch and Go Squat Snatch
—
Workout:
AMRAP 20 min
10 Power Snatch (115/85)
20 Overhead Squats (115/85)
30 T2B
40 S.A. DB Hang Clean and Jerks (50/35)
Thursday
Strength:
Banded Deadlifts
5×5
—
Workout:
5 Rounds for time
30 Push Ups
20 Deadlifts (155/105)
10/7 Cal. Bike
*rest 1 min between rounds
Friday
Strength:
4 Rounds
5-7 Strict Pull ups
10 Cossack Squats
—
Workout:
Work for :90/ Rest for :90 x 8
100m Run
8 Box Jump Over (30/24)
Max Burpees to Touch (6in)
Saturday
Workout:
“Beirut Tribute WOD”
Buy in: 135 Air Squats
…directly into 4 Rounds
8 Bar Muscle Ups
20 Power Cleans (115/85)
20 Front Squats (115/85)
…directly into
Buy out: 102 Sit ups
Sunday
Workout:
600m Run
30 C2B Pull ups/Bent over rows
600m Run
50 Alt. DB Power Snatch
600m Run
30 C2B Pull ups/Bent over rows
600m Run
HOME GYM:
Monday
Strength
3 Rounds
5/5 Split Squat Thruster
20 Weighted Deadbugs
20/20 Jane Fondas
—
Workout:
AMRAP 12 min
7 DB Clusters
14 Lateral Burpees over the DB
Tuesday
On the 15:00 x 2 Rounds:
800 Meter Run
Directly Into…
3 Rounds:
100′ Walking Lunge
20 DB Hops Over Dumbbell
Directly Into…
200 Meter Single Dumbbell Farmers
Carry
Wednesday
Strength:
EMOM 5 mins
7 Renegade Rows
*Right arm row, Left arm row, push
up
—
Workout:
AMRAP 20:
10 Double Dumbbell Power Snatches
20 S.A. DB Overhead Squats
30 V-ups
40 S.A. DB Hang Clean and Jerks
Thursday
Strength:
3 Rounds
9/9 Single Leg RDL
15 Double DB Sumo Deadlifts
21 Glute Bridges
—
Workout:
5 Rounds for time
30 Push Ups
20 DB Deadlifts
200m Run
*rest 1 min between rounds
Friday
Strength:
4 Rounds
7/7 Bent Over Rows
10 Cossack Squats
—
Workout:
Work for :90/ Rest for :90 x 8
100m Run
8 Jump Squats
Max Rep. Burpees
Saturday
Workout:
“Beirut Tribute WOD”
Buy in: 135 Air Squats
…directly into 4 Rounds
8 Reverse Burpees
20 DB Power Cleans
20 DB Front Squats
…directly into
Buy out: 102 Sit ups
Sunday
Workout:
600m Run
30 C2B Pull ups/Bent over rows
600m Run
50 Alt. DB Power Snatch
600m Run
30 C2B Pull ups/Bent over rows
600m Run