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MONDAY
A) Snatch: 2RM, then 90%x2x2
B) 3 sets
8 DB Step Up 24/20”, each
8 Strict Pull Ups
C) As Far As Possible in 15 Minutes:
2 Burpee Box Jump Overs, 30″/24″
2 Overhead Squats*, 95#/63#
2 Sit-Ups, feet anchored
4 Burpee Box Jump Overs
4 Overhead Squats
4 Sit-Ups
6/6/6, 8/8/8, etc
* Overhead Squat should be something you could perform for a single set of 20 reps or more (fresh) Scale load accordingly. Scale to front squat or goblet squat.

TUESDAY
A) Back Squat: 6×2, use 90-95% of last week’s top set of 2
B) Romanian Deadlift: 6-6-6-6-6
Build over the first four sets to a near maximal weight, leaving one good rep in the tank. Uuse 95% of that weight for the remaining set.
C) Row: Warm-Up:
6:00, escalating intensity every 1:30
Rest 2:00-3:00
Then 4 sets
1 min Max Calories
Rest 1 min
Post max calories, each set, to whiteboard

WEDNESDAY
A) 3 sets
8 Scapular Pullups + 8 Scapular Pushups
0:20 Chest-to-Wall Handstand Hold OR Feet-on Box Handstand Hold
0:20 Paralette L Sit
B) 3 sets, each arm
5 KB Bent Over Row
5 KB Swing
5 KB Reverse Lunge
5 KB Kneeling Press
C) 4 sets
100’ Heavy Sandbag Walk
Start and End the walk with 10 sandbag squats
D) 4 sets
50’ Hand-Over-Hand Sled Pull + 50’ Push

THURSDAY
A) Power Jerk: build to a heavy triple, then 90%x3x2
B) On a 2:30 Clock:
10 Single Arm DB Thrusters, 50#/35#, left
10 Single Arm DB Thrusters, 50#/35#, right
Max Double Unders in Remaining Time
* Repeat for a total of four cycles, resting 2:30 between cycles.
C) Core Work – Coaches Choice

SATURDAY
A) 3 sets
10 Goblet Squats @ 31X1
10 Tap Swings + 0:15-0:30 Passive Hang
5 Quadruped Thoracic Rotations/side
40’ Monster Walk
B) Conventional Deadlift: 2-2-2-2-2
Build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.
C) 3 rounds, for time
5 Bar MU or 10 CTB PU
20/16 ABC
10 Power cleans, 135/83#